Outdoor Advanced HIIT/SPRINT WORKOUT

1) 10×40 yard sprints. (Sprint 80%, jog back at 40%) The jog back is your rest.

2) Hill sprints (on a hill, 40-50 yards in length, steepest incline you can find, sprint at max effort, walk down) 20 reps. As you get more fatigued your speed will decrease. Remember it’s not about speed, it’s about MAX effort on each rep.

3) 20×25 yard sprints. Rapid fire. These are shorter sprints so 15 seconds rest max between reps.

4) 4×200 yard gassers. Sprint 100 then back. 2 mins rest between gassers.