Ins and Outs 6 x 150 m
Six 150 m sprints split into 50 m fast, 50 m float and 50 m fast, which trains you to relax at speed and to accelerate again.
- Duration
- 1 h 01 minestimated
- Distance
- 8.1 kmestimated
- Effort
- 54
- Level
- Advanced
- Focus zone
- Sprint
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalSprint Fast, near top speed | 50 m | 145-200% threshold pace85-100% HRmax160-250% FTP |
| 4.2 | IntervalSprint Float, relaxed but fast | 50 m | 125-145% threshold pace85-100% HRmax130-160% FTP |
| 4.3 | IntervalSprint Fast again | 50 m | 145-200% threshold pace85-100% HRmax160-250% FTP |
| 4.4 | Rest Walk back, full recovery | 3 min | |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
In an ins and outs sprint you change speed within one repeat. Each 150 m starts with 50 m close to top speed, eases off to a fast float for 50 m and then accelerates again for the final 50 m. A walk back of about three minutes follows each repeat.
The float section teaches you to keep a high speed with less effort and to relax while moving fast. Accelerating again from the float trains the change of pace that a finishing kick needs. Keep the float fast, since the aim is to stay relaxed at speed, not to slow down.
It is for experienced runners with healthy hamstrings who already do strides and short sprints. Use it once a week in the base or build phase. Mark the 50 m sections with cones on a track or flat path.
Tips
- Relax your face and shoulders in the float section.
- Accelerate again with a quick arm swing.
- Stop if you feel any tension in the hamstrings.
Good forMile5kTrack
Season phaseBaseBuild