- Jog 800m, or approximately 1/2 mile.
- Perform three sets of three different POSE ® running drills of choice with a brief, 100 to 200m jog, increasing to a sprint, between each. Follow these drills with three sprints of less than 100m each, at 80, 90, and 100 percent efforts. Recover completely and begin the workout.
Swimmers, cyclists and rowers
- Begin with an effort and distance equivalent to 800m, or approximately 1/2-mile jog.
- Perform three sets of three different skill-specific drills. Follow drills with equivalent distances to the running warm-up and consistent with your sport. Finish with three short sprints of 80, 90 and 100 percent efforts. Recover completely and begin the workout.