4 corners of the Apocalypse Intervals: How to use an intermission!

I was able to get in several sprint workouts fairly close together, so I included the optional third sprint day of intervals. The last time I did these, I did 8 rounds every 3.5 minutes (including the time it takes to run the interval). The work-to-rest ratio isn't super short, but relative to the speed and power outputs, it was getting long. You want to watch this and typically keep hard interval sessions to 20 minutes or less.

Depending on your needs or goals, you could work more on conditioning, where you would lower the rest intervals. But I'm looking at more volume and overall muscular output and speed endurance, so I increased the sets. However, going from 8 to 10 (I like to go up or down at least 2) would be very long - so a way around that or to work with that is using an intermission.

I explain this in the video, but is like a 10 minute intermission in sports. I did 5 rounds with the shorter rest intervals, had 10 minutes of rest, and then did another 5 rounds.

Flow Markers:
0:00 Intro
5:15 Round 1
8:45 Round 2
12:10 Round 3
15:45 Round 4
19:15 Round 5
23:50 Intermission discussion - fast times!
29:45 Round 6
33:15 Round 7
36:44 Round 8
40:14 Round 9
43:44 Round 10 (video skipped a couple seconds)