Today is a cardio workout from our featured coach, Liam "Taku" Bauer. We are featuring four weeks of workouts from Taku. To learn more about him and his workouts, read our feature interview or visit his website at


Run 200 yards x 4

Run 100 yards x 8

Run 50 yards x 6

Rest intervals should be 3x the time it took you to complete the prior run.



As you progress from day one, all of your sprinting is done on the football field. This is done so that you have an accurate way to measure the distances.


Post times to comments below.