Speed Endurance Production Shuttles

Setup

Try line to the 22m line gives a 44m out-and-back. No cones needed.

How to run it

1. Set a timer for 20 seconds work and 2 minutes rest.
2. Shuttle flat out between the try line and the 22m line for the full 20 seconds, turning hard off both feet, and note the distance you covered.
3. Walk the full 2 minutes - the long rest is the whole point, because here you are chasing maximum output per rep rather than fatigue resistance.
4. Do 6 to 8 reps.
5. Pick either this or the 40-second-rest version for a training block; running both in one session gives you neither adaptation cleanly.