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Not every sprint workout has to be an all-out, lungs-on-fire sprint. Today’s session was submaximal sprints, about 90–95% effort for 20 seconds, then rest, then repeat. Research on interval training shows that near-maximal efforts can boost VO2 max, mitochondrial efficiency, and overall capacity without the heavy fatigue or higher injury risk that comes with going 100% every time. Submax work lets you rack up more quality reps, recover faster, and build an engine that actually shows up in real l
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