The purpose of this session is to develop your alactic and lactic energy system. It will be a super workout!

5 x 10 second sprints at 75 – 85% effort with 15 seconds recovery

5 x 15 second sprints at 85 – 90% effort with 20 seconds recovery

7 x 20 second sprints at 90 – 95% effort with 30 seconds recovery

2 x 10 second sprints at 100% effort with 90 seconds recovery

Finish with a gentle recovery jog.