Sprint Workout

1. First Phase:
   Sprint either 40, 50, or 60 yards depending on your sport. First, time that distance without using the Speed Trainer. Use this time as your maximum speed. Your workout with the Speed Trainer will consist of 5 sprints starting at 50% intensity and working up to 98% intensity. To determine the time needed for each run, use the following formula. Take your maximum time and multiply by the desired intensity. Next subtract that number from your original maximum time. Next add that number to your original maximum time and that number is your target time.

   Example - If your maximum time is 4.9 seconds and you need to find out how fast you need to run at 87% intensity, plug your maximum time as follows:

   4.9 x .87 = 4.46
   4.9 - 4.46 = .64
   4.9 + .64 = 5.54
   ( 5.54 is the time needed for 87% sprint intensity ).

   First sprint run	50%	rest 30 seconds
   Second sprint run	75%	rest 60 seconds
   Third sprint run	87%	rest 90 seconds
   Fourth sprint run	98%	rest 3 minutes
   Fifth sprint run	98%	rest 3 minutes

   Take off the Speed Trainer and run one final sprint to break your previous fastest time. If you lower your initial time, then use this new time as your base for calculating your maximum time. Perform 2 to 3 times a week, but never two days in a row.

2. Second Phase:
   
   1. Perform 6 sprints as outlined in phase one, but at an uphill angle of 20 to 30° for no more than 50 - 60 meters. You may increase the distance if your sport calls for it by running 100 - 200 meters, but use an uphill angle of 10 -20°.
   2. Stadium Steps. Take your maximum time on the flat surface from phase one and without the Speed Trainer on, see how much distance you can cover in stadium steps in that amount of time. Add the Speed Trainer and try to duplicate that time and distance wearing the Speed Trainer. On the last run remove the Speed Trainer and try to increase that distance.

3. Third Phase:
   Perform 6 sprints as outlined in phase one, but this time running downhill at a 3° -6° angle. We recommend 4° if possible. (90 feet long with 7’ drop in altitude = 4°).