Sprints

Muscles worked: .

How to do it

Warm up thoroughly - sprinting cold risks a pull.
From a staggered stance, drive forward and accelerate to near-max effort.
Run the set distance (or time) tall, with powerful arm drive.
Walk or jog back slowly to fully recover before the next rep.

Coaching cues

The two cues IronPack shows on this exercise's card mid-workout:

Full effort, full recovery between reps

Logging it

Logged as minutes with a built-in stopwatch. Cardio pays cadence and streak progress, not records.

Track the sprints properly

IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.

Get IronPack free on the App Store

Free download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.

Steps: free-exercise-db (public domain) with IronPack corrections. Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.