The participants begin in the starting field (in the centre of the field) and are given the task of running a certain sequence of numbers by the sports director (possibly a staggered start depending on the space available). After touching a number, they return to the starting field before the next number can be run (variant: run directly to the next number). If there are fewer numbers or an increase in intensity, a higher (basic) speed is selected accordingly.
After completing the specified combination of numbers, the participants pause in the specified starting field before, after a short breather (approx. 1-2 minutes), the sports leader announces the next sequence of numbers, which the participants now tackle. In order to achieve staggering, if the sequence of numbers starts identically for the participants, the participants are assigned any different number at the start before they tackle the actual sequence of numbers (examples of possible sequences of numbers: Date of birth, postcode, telephone number, age).
Exercise field: numbers approximately 15-30m from the starting field
Intensity level: 4 (hard)
HFmax: 90-95%
Rule of speech: concise exchange of words
