#56: 100 Seconds of Sprint Intervals

Intro: Sprints aren’t just for elite runners — they’re for anyone who wants to get fitter, faster, and more explosive. Short, sharp bursts of all-out effort can be transformative for both athletic performance and body composition.

In this RB100 challenge, the aim is to accumulate 100 seconds of total sprint time. Simple? Yes. Easy? Not quite.

How to Structure Your Sprint Intervals

You don’t need to sprint all 100 seconds in one go. Try one of these formats:

• 10×10 seconds with 50–60 seconds rest between efforts
• 5×20 seconds with 90 seconds rest
• 4×25 seconds for more advanced athletes

Sprint types:

• Outdoor sprints (track, hill, field)
• Treadmill sprints
• Assault bike or rower (high resistance)

Why It Works

• Triggers fat-burning post-workout oxygen consumption (EPOC)
• Trains explosive fast-twitch muscle fibres
• Builds speed, power, and anaerobic endurance
• Time-efficient: big gains, short sessions

Tips for Safety & Effectiveness

• Always warm up thoroughly (mobility + build-up runs)
• Use a soft surface (grass, turf, track) if possible
• Maintain technique under fatigue — posture matters

Sprint form breakdown infographic e.g. posture, arm drive, stride Stopwatch or app showing 19 seconds countdown interval

Pair it with:

• #22: 100 Calories on the Rower
• #8: 100 Minutes of Movement Per Day

External Resources:

• Examine.com: Sprint Training Benefits
• Wellbeing Magazine: How Sprinting Rewires Your Fitness

speed is a skill.

— RB100.Fitness