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440 yard sprint (1/4 mile)

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Cardio - Running

Calories Burned:  1,089 calories per hour   (based on a body weight of 150 lbs.)
Instructions: 
High Intensity Interval Sprint

This exercise should be completed at 3/4 effort for the first 220 yards (RPE 8of the sprint and at maximum effort (RPE 10) for the remaining 220 yards.

RPE stands for Rate of Perceived Exertion and is based on a 10-point scale

10 = extreme exertion -- conversation is impossible
8 = high effort -- conversation is extremely labored
6 = optimum effort -- conversation is difficult, but possible
4 = medium effort -- conversation is easy to maintain
2 = warm up
Tags:  sprints, sports training

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