Repeat a 100 m fast but relaxed effort followed by 45 seconds of recovery. The structure is the useful part: effort can change with terrain, weather and the point of the training week without changing the identity of the session.

Canonical sequence. A multiplier applies to the complete group immediately before it.

Exact workout

[100 m active → 45 s recovery] × 24

Fast should remain smooth and technically clean. These are not repeated maximal sprints. Control by mechanics, relaxation and repeatability rather than GPS pace.

Heart rate is not suitable for controlling 100 m efforts.

Build it in Garmin Connect

Create a 100 m active Run step and a 45 s Recovery step. Repeat the pair 24 times. Leave targets open.

Start it on the watch

Sync the workout to the watch. Open the Run activity, then Training or Workouts, select the workout and choose Do Workout. Menu wording varies by model.

Optional warm-up: 2 km at conversational effort. Optional cool-down: 1–1.5 km at conversational effort. Adjust or stop when pain changes movement, conditions become unsafe or the planned effort is clearly wrong for the day. Completing the saved file is never more important than preserving the purpose of the week.