This is a sprint circuit conducted with 200 m sprints. The workout can be adapted to suit intermediate, advanced or elite level training. The workout shows the distinctions between the Intermediate, Advanced and Elite level plan. We will include a warm up and cool down as part of the workout.

Sprint Circuit #1 – Intermediate / Elite:

  • Warm up by running at a moderate pace for 10 minutes. If you have a heart monitor, try to work at around 60% – 70% for this warm up. If not try to keep a pace where you could have a conversation.
  • Rest for 1 minute.
  • Sprint 200 m at max effort.
  • Recover by lightly jogging back to the start (for Intermediate level, walk back to start).
  • Rest for 1 minute.
  • Repeat the full circuit (sprints, followed by jog / walk back and resting for 1 minute) 6 times (Intermediate/Advanced) or 10 times (Elite).
  • Cool down by lightly jogging 400 m at an easy pace and ensure you stretch fully. Particularly focusing on the lower body and hip flexors.

For more sprint circuits and all of the other ToughsHIIT workouts, check out the Workouts page, or YouTube.

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