Cardiovascular intervals: power walks to all-out sprints
Every Friday, 6am sharp
We meet at the Rotunda at Grant Reserve, Beach Street, Coogee and move from there to a different location each week. Hills, stairs, flat terrain… Coogee’s got it all.
What we do
Interval training. Work hard, recover, repeat.
The beauty of intervals? They work for everyone. You could be:
- Power walking your intervals because you can’t do impact
- Jogging to build your cardio base
- Running hard to push your fitness
- Sprinting all-out to develop speed and power
Same structure, different intensities. Everyone’s working at their edge, yours just looks different to the person next to you.
For beginners:
Never done intervals before? You’ll walk fast during work periods and walk slower during recovery. That’s it. You’ll get fitter, build work capacity, and eventually you might jog. Or you might not. Either way, you’re doing the work that matters for YOUR body.
For experienced athletes:
Want to get faster? Develop explosive power? Build sprint capacity? This is legitimate speed work. We program proper work-to-rest ratios, vary terrain for different adaptations, and push intensity when it’s appropriate. You’ll work hard.
The vibe
We’re not a running club. No one gets left behind, no one’s timing you, no one cares if you’re walking while someone else is sprinting. Everyone gives it a proper go for where they’re at.
Don’t be late. We meet at the Rotunda at 6am and move on from there. If you miss the start, you’ll miss us.
Session length: 45 minutes (including warm-up)
