6 minute TT, 3 minute rest
4 minute TT, 2 minute rest
1 minute TT, 30 second rest
30 second TT, 15 second rest
15 second TT
The recommended warmup is a 800m easy jog followed by a few short sprints to prepare the legs for hard running.
I warmed up as recommended (0.52 miles), then my workout went as follows:
|6 min TT||6:02||1.02||5:54|
|3 min rest||3:01||0.25||12:19|
|4 min TT||4:01||0.67||6:02|
|2 min rest||2:01||0.14||14:25|
|1 min TT||1:00||0.19||5:16|
|30 sec rest||0:30||0.03||18:11|
|30 sec TT||0:31||0.11||4:53|
|15 sec rest||0:16||0.02||18:05|
|15 sec TT||0:17||0.05||5:21|
After a short cooldown, the total workout was 3.47 miles, just over 27 minutes. Here's how it went:
The first and longest TT (6 minutes) seemed to go on forever. I went out a bit too fast in the first 3 minutes, and struggled to hold on for the duration. I chose to walk the rest period, and recovered enough to allow me to hit the 4 minute TT pretty hard. Or so I thought...
The 4 min TT seemed easier (duh, it is shorter), but when I see my times I see that I did not hit it as hard as I thought I was.
It was much easier to go "all out" on the shorter TT intervals. For the rest periods following these intervals, I pretty much just stopped and tried my best to catch my breath. It's interesting that the 30 second TT was my fastest, because that one was on a slight incline. I think I ran that one so hard that the last TT was tough for me, even though I knew it was the shortest and my last.
It was all I could do to keep walking after my last interval. I stumbled into a short 800m cooldown feeling like I had really given it my all. This was a good workout that left me feeling like a hard workout should.
Give it a shot sometime, and let me know what you think.
Run hard out there...