Real quick, I’m on the road.
4x100m w/ 1min rest
-make these progressively faster; 1st one at 60-70% effort, 2nd at 70-80%, and so on
8x20sec On 10sec Off rest 8min & go again
-do this on a track
-rest are a complete halt
-how far did you make it on the 1st Tabata, how far on the 2nd.