This is a copy and paste of my recent response in the FAQs. The question was essentially asking if there was a way to decrease the burning sensation associated with sprinting long distances, the short answer yes. The long answer: I made a sprint program below, everything listed can to be done on a stationary bike to great affect. You could easily swap that with track sprinting and not have to change the intervals. This is based on a schedule where Monday, Tuesday, Thursday, and Friday are work/effort days, and Wednesday, Saturday, Sunday are days of rest/recovery/mobility). Day1: Speed Endurance Warm Up: 5-10m(ez) + 3x30s(90%):30s (5-10 minutes of an easy ride. Then complete 3 rounds of 30 second sprint at 90% effort, followed by a 30 second rest) Workout: 6x2m(85%):2m (6 rounds of 2 minutes at 85% effort, followed by 2 minutes of rest) 4x1m(95%):90s (4 rounds of 1 minute at 95% effort, followed by 90 seconds of rest) Cooldown: 5m(ez) Day 2: Threshold Tolerance Warm Up: 5-10m(ez) Workout: 4x8m(80%):4m(ez) 3x3m(95%):2m Cooldown: 10m(ez) Day off Day 3: Strength/Power Warm Up: 10m(ez) Workout: 8x30s(120%!):2m 6x1m(100%):90s Cooldown: 10m(ez) Day 4: Steady State Workout: 60-90m(65%) Focus: Steady tempo and easy breathing

We do it everyday, it is our main source of bodily movement and it is often overlooked. Setting goals for daily or weekly steps can be a great source of accountability and help get in additional movement in a busy or chaotic week. If you add a tiny bit of pace to your walk you can turn it into your everyday, base-level exercise. Just 2.5 Hours of intentional, brisk walking (21 minutes a day) can reduce cardiac risk by 30%. Adding a backpack, weighted vest, or rucksack takes this minimalist cardio and cracks up the intensity tenfold. If you walk regularly (especially if you have a dog) try adding a light backpack to next trek around the block and comment back on the differences you feel.

Just wrapped up the first live stream, if you missed it totally fine! They are weekly so jump in on the next one. I was focused on power, full body lift, with some pump up at the end. I attached the workout below, if you need alternatives just add a comment there are plenty of options! For example, many people aren't proficient with power cleans, substitute that with KB Swings instead!

As I continue to develop the "Courses" in this community, there is plenty of opportunity for you to start your journey (of fitness or weight loss) solo! The power of a short workout cannot be over looked. There are enough options of programs and routines it can often be analysis by paralysis. I recommend (for beginners, or even the highly fit on days they miss a workout) to stick to the rule: simple not easy. Here are 2 extremely simple options: 1) For Beginners take as much time as needed and break it down into pieces, but accumulate: 50 Pushups (find a variation that works for your level) 100 Body Weight Squats 2:30 plank (any variation that works well) - 5 sets of 10,20,:30 is a good suggestion, leave a comment of how long it took! 2) For higher levels of fitness get through AsManyRoundsAsPossible (AMRAP) in 15 minutes of: MAX Pushups 20 Squat Jumps 10ea Commando Planks - Comment how many rounds you were able to complete! In the theme of simplicity, if there is any exercise that you don't know how to perform, simply watch the demos I've attached!