Workout Description

Why This Workout Is Easy

The 1:3 work-to-rest ratio provides nearly complete recovery between each 1-minute running interval. While each effort should be near-maximal, the 3-minute rest periods prevent significant fatigue accumulation across the seven rounds. It's only 7 minutes of total work spread over 25 minutes with no technical skill or loading demands—just straightforward running with generous recovery. The average CrossFitter can maintain high intensity throughout without the cumulative fatigue that defines harder workouts.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Primary stimulus is running speed and velocity. With full recovery between efforts, athletes should aim for maximum distance coverage, requiring near-sprint pace on each interval.
• Power (6/10): The long rest intervals enable near-maximal effort on each round, allowing athletes to generate significant power output and maintain high running speeds throughout.
• Endurance (4/10): Seven one-minute running intervals test cardiovascular capacity, but the generous 3-minute rest periods allow significant recovery between efforts, limiting pure aerobic endurance development.
• Stamina (3/10): Repeated one-minute efforts create some leg muscular endurance demand, but the 3:1 rest-to-work ratio prevents the sustained muscular fatigue typical of stamina-focused workouts.
• Strength (1/10): Bodyweight running only with no external load; minimal strength requirement beyond basic running mechanics and leg stability.
• Flexibility (1/10): Standard running range of motion with no special mobility demands beyond normal gait mechanics.

Movements

• Run

Scaling Options

Reduce to 5 rounds if new to interval training. Extend rest to 4 minutes if struggling to maintain intensity. Substitute rowing (250m target per round) or assault bike (0.3-0.4 miles) for those with running limitations. Drop intensity to 80% effort rather than reducing rounds. Consider 45-second efforts with 2:45 rest as an intermediate step.

Scaling Explanation

Scale if you're seeing more than 20% drop-off in distance by the halfway point, or if you're unable to maintain running form due to fatigue. The goal is consistency across rounds - a scaled version with steady splits is superior to an Rx version with severe degradation. Target maintaining 90-95% of your round 1 distance through round 7. If you're new to running intervals, start with 5 rounds and build volume over weeks. Priority is quality of each effort over completing all rounds.

Intended Stimulus

High-intensity interval training targeting the glycolytic energy system with 1-minute near-maximal efforts. This workout develops anaerobic capacity, speed endurance, and the ability to recover quickly between intense bouts. The generous 3-minute rest allows for maintaining quality and consistency across all 7 rounds. Time domain is sprint intervals with focus on sustainable power output.

Coach Insight

Treat this as a controlled tempo run, not an all-out sprint. Target 85-90% effort on each round - you should be breathing hard but maintaining form. First round sets the baseline - going too hard here will cause significant drop-off by rounds 4-5. Aim for consistent splits across all rounds (within 10 meters variance). Use the full 3 minutes of rest: walk for 60-90 seconds, then position yourself for the next effort. Track your distance each round on a whiteboard. A successful workout shows minimal decline in distance across rounds. If you're dropping more than 15% by round 4, you went too hard early.

Benchmark Notes

This is a pure running speed/aerobic power test. The 3-minute rest allows near-complete recovery, so athletes should maintain consistent pace across all 7 rounds. Primary limiter is running speed and lactate tolerance. L1 (~214m/round) reflects beginners jogging at sustainable pace. L5 (~300m/round) is a median CrossFitter running hard but controlled—roughly 5:35/mile pace sustained for 1 minute. L10 (~429m/round) represents elite runners holding sub-4:40/mile pace across all intervals with minimal drop-off. Pacing is critical: athletes who go too hard on round 1-2 will see significant drop-off despite rest.

Modality Profile

Run is a cyclical cardio movement classified as Monostructural (M). With only one movement in the workout and that movement being purely monostructural, the modality breakdown is 100% Monostructural.