Eight rounds: 20 seconds hard, 10 seconds walk back. The timer builds the warm-up in — easy jog, then three build-up runs before the first sprint. Sprints on cold legs is how mornings go wrong, so don’t skip ahead.
After the sprints: left-foot work to come down, then the heel-and-knee strength moves. Press start once and follow it through.
Strength form notes are on the prevention page.
progression. start with six rounds and full walk-back recovery; add rounds before you shorten the rest. the quality of each sprint matters more than the count — when they slow down, you’re done for the day. build to the full eight over a few weeks, not in one morning.
background: how much training is too much?