A running route of 15-20 metres is marked with cones (A-B), followed by another marker 2 metres behind it, which defines the run-out route (B-C). The participants in the small group sprint from line A to B as quickly as possible. The distance from B to C is intended for slowing down. After completing the run, they return to line A, with 10 seconds available before the next run is tackled. A total of 7 sprints are completed (each with a 10-second break). This is followed by a longer break of 4 minutes to recover, after which a second series of 7 runs is carried out. During the longer break, the other group performs its runs. The series can be repeated any number of times (here 2 runs).
