100% effort for 5-7s followed by active recovery until HR drops to 130-140 bpm, then repeat. Without a HR monitor, repeat effort when you can breath in & out through nose without panic. Collect as many reps as possible during prescribed time. The first few reps will be done in rapid succession, with very little rest as HR climbs past 140 bpm. Breath through nose during recovery as best as you can.
Hill Sprints – Run up hill with grade of 15-45°. Walk back.
Resisted Runs – Run with a band around waist and partner holding band.
Dead Treadmill – Set at 15° or highest incline. Grasp handles or frame then run to self-propel belt. Straddle treadmill belt until it slows. Walk until next rep.
Sled Push – Load moderately heavy.
Too much rest between reps when session begins