After a comprehensive warm up complete the following (1 sport, per day):
All out sprint for 20 seconds followed by 10 seconds rest. Repeat 8 X. For the purpose of this workout run should be on a relatively flat surface. If running on a track, try to alternate directions so as to avoid running the same direction around the track every time. Turn around after every 20 seconds and try to cover the same distance each 20 second sprint. Rest 10 seconds before repeating. Maintain good running form as you run as fast as possible.
All out sprint for 20 seconds on flat ground, in a gear that supports good form (no bouncing in the saddle), followed by 10 seconds rest. Without downshifting, repeat 8X, trying to maintain the same distance each sprint.
Starting mid-pool (so as to avoid a wall push off) sprint all out for 20 seconds, followed by a 10 second rest. Repeat 8 X. Try to maintain the same distance each 20 second sprint.
*Each tabata should be done at maximal effort, maintaining good form. Follow with a good cool down. This is a short workout, but it should be one of the most intense.
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