Sprint 8 is the eight-sprint protocol popularized by Phil Campbell: eight all-out efforts of thirty seconds, each followed by ninety seconds of easy recovery, with a warm-up before and a cool-down after. Loaded here it runs nineteen and a half minutes, and the timer counts every sprint and every recovery so you can give the hard thirty seconds everything and let the clock manage the rest.
The long ninety-second recoveries are the point — they are what let each of the eight sprints stay genuinely maximal rather than fading into a tempo grind, which is the stimulus the protocol is built around. It works on a bike, a rower, a treadmill, or a hill. Open the preset in the editor to shorten the recovery, add sprints, or stretch the warm-up to your own training.
Equal work and recovery — the dependable 1:1 where the last round still matches the first. The cardio base you’ll actually come back to.
All-out efforts with a full walk to recover between them. One for the track, a hill, the bike, or the rower.
Work-heavy, recovery-light — sustained minute-long pushes for building an engine that holds up under fatigue.
A full minute of work to twenty seconds of rest — the 3:1 grind for holding a strong output once the recoveries stop being enough.
The 2:1 workhorse of conditioning circuits and bootcamps: long efforts, short rest, fatigue stacking as you go.
Minimal-rest conditioning that puts the heart rate up early and keeps it there. Pace it to last, not to peak.
A 4.5:1 grind that splits the difference between 40/10 and 50/10 — a 45-second effort against a single breath of rest.
The bootcamp class clock — station-friendly rounds where the rest is just long enough to rotate.
An easy on-ramp to interval training: short work, real rest, every round at the same honest effort.
Tabata’s relentless cousin — barely-there rest and maximum sweat in well under ten minutes.
The hub’s toughest ratio: a near-minute of work against a single breath of rest. A grinder for the patient.
The hub’s most extreme ratio — five seconds is a reset, not a rest. A brutal six-minute finisher; pace it like a grind.
Four 4-minute near-max efforts with 3 minutes easy between, plus a warm-up and cool-down. The classic VO2 max protocol for runners, cyclists, and rowers.