Workout Description

Why This Workout Is Medium

Work density uses 100 m = 1 rep. Total distance is 2400 m → 24 reps × 0.5 load factor = 12 units. Expected time 12–16 minutes → ~14 min typical → 12/14 ≈ 0.9 units/min, mapping to 20 density points. Movement complexity averages Basic (20). Time domain 12–20 min → 70. Base Score = (20×0.4)+(20×0.3)+(70×0.3)=35. No modifiers. Final rating: Medium.

Benchmark Times for Griff

• Elite: <9:00
• Advanced: 11:00-12:00
• Intermediate: 13:00-14:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): This is a running-only workout emphasizing sustained aerobic output. Athletes must manage breathing and steady pacing across 2400 meters with two backward segments that elevate heart rate without rest.
• Speed (6/10): Speed is important but capped by safety on the backward runs. Quick turnover, smooth transitions, and minimizing slow-downs at turnarounds drive better times.
• Stamina (5/10): Repeated efforts without breaks demand moderate muscular endurance of calves, quads, and posterior chain. The backward segments particularly tax lower-leg stamina and foot/ankle stability over time.
• Power (2/10): Explosiveness is secondary. Short, quick steps—especially when running backward—matter more than powerful strides, keeping power demands relatively low.
• Strength (1/10): No external load or high-force demands. Strength plays a minimal role beyond basic lower-body force to propel bodyweight during forward and backward running.
• Flexibility (1/10): Basic ranges of motion are sufficient. A comfortable hip, ankle, and calf range helps, but there are no extreme mobility positions or overhead demands.

Scaling Options

Scale to: 600 m / 300 m (backward) x2 • Replace backward run with 200 m sled drag (light) x2 • Bike 1.5 km / 0.75 km / 1.5 km / 0.75 km

Scaling Explanation

These options preserve the aerobic stimulus and rhythm while reducing complexity and impact, allowing athletes to maintain steady pacing and safe mechanics.

Intended Stimulus

Steady cardio with controlled intensity. Forward 800s should feel like a sustainable tempo run; the backward 400s demand short, quick steps and focus to stay safe while keeping the heart rate high. Aim for consistent pacing, smooth transitions, and minimal rest, finishing with a strong but controlled push.

Coach Insight

Pace the first 800 m at a strong aerobic tempo—not a sprint—so you can attack the first backward 400 m without redlining. Keep turnarounds tight and quick. The one tip: On backward runs, stay tall with quick, short steps and eyes over one shoulder—don’t overstride. Common mistakes: Going out too hot, overstriding backward, and looking straight down. Keep posture tall, cadence quick, and breathe steadily.

Benchmark Notes

Times represent a broad range from beginner to elite. L1 assumes finishing near a 25-minute cap, while L5 targets around 14 minutes with steady forward runs and cautious backward segments. Top athletes can break 10 minutes by maintaining quick, efficient backward steps and strong aerobic pacing.

Modality Profile

This workout is purely monostructural. All work is running—two forward 800 m efforts and two 400 m backward efforts—without gymnastics or external loading. The backward segments slow pacing and add coordination demands, but the modality remains strictly cardio-focused throughout.

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