Bolt & Sergey
Bolt
Hey Sergey, got a minute? I’ve been tinkering with a new interval routine that’s supposed to max out both speed and stamina—think you could give it a shot and let me know what you think?
Sergey
Sure thing, give me the details and I'll hit the routine right away. Looking forward to seeing how it stacks up.
Bolt
Alright, hit this: warm up 10 minutes easy, then do 8 rounds of 400m at near‑max pace, 1 minute rest between each. Keep the stride tight, push hard, focus on finishing each lap faster than the last. Cool down 10 minutes easy, stretch, and you’re good to go. Let me know how it feels—no excuses!
Sergey
Sounds solid—I'll give it a shot today and keep a close eye on my form. Will ping you with how it feels and whether I can shave off any time. No excuses, just results.
Bolt
Nice! Hit it hard, focus on form, and bring the sweat. Hit me back with the numbers—can’t wait to see the drop. No excuses, just pure speed!
Sergey
Got it—today’s the day. I’ll run it hard, keep the form tight, and log the times for each lap. Expect a solid drop in the last few, and I’ll drop the numbers straight back to you. No excuses, just speed.