Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Week 3: increase your speed .2-.5mph again with each sprint, even if it’s just .1-.2 on some of them, it’s progress! This will cause more exhaustion in your sprinting set. Immediately go to core with elevated heart rate. Core circuits will increase 5 sec each set this week **Sprint Workout Overview** Today’s focus is building up to an all-out 15-second max-effort sprint. The paces programmed in the app are just suggestions, PLEASE adjust based on your comfort level and speed capabilities. **Work-to-Rest Ratio** The rest period matches your sprint duration: - Longer “sprint/fast jog” distance = more rest time - Shorter sprint distance = less rest time - The goal is to work up to giving true max effort for the full 15 seconds - you will need your easy effort jog pace to all out sprint! **Treadmill Management Tips** For the second sprint round, you’ll likely need to hop off the treadmill during rest periods since the treadmill won’t slow down and speed back up in time. Options: -Hop on/off: Step onto the side rails during rest - Pause function: Use the treadmill’s pause button between intervals and adjust speed. - Extended rest: If you’re uncomfortable hopping on/off, add extra time to account for treadmill deceleration/acceleration 👉🏽👉🏽Alternative Cardio Options You can substitute the treadmill with: - Bike, elliptical, or stairmaster (same time intervals) - Jump rope (building to max intensity) - Outdoor track or open grass area 💪🏼💪🏼Strength-Based Alternative Prefer weights? Try thrusters with increasing weight as time decreases: - Start lighter for the 1-minute interval - Progress to your heaviest set for the final 15-second effort - Same work-to-rest ratio applies​​​​​​​​​​​​​​​​ Or Burpees with the same time increments