Stage 3.

90 - 100% INTENSITY (1:7 work to rest ratio).

Objective: Achieve maximum effort. Work:rest ratio should replicate sport demands in step 3 and 4
Step 1	Step 2	Step 3	Step 4
20 yd × 6	10 yd × 3	10 yd × 3	10 yd × 2
40 yd × 2	20 yd × 4	20 yd × 3	20 yd × 3
60 yd × 1	40 yd × 2	30 yd × 2	30 yd × 2
40 yd × 2	60 yd × 1	40 yd × 2	40 yd × 1
20 yd × 6	40 yd × 2	60 yd × 1	60 yd × 1
10 yd × 3	30 yd × 1	30 yd × 2	40 yd × 1
	20 yd × 4	20 yd × 3	30 yd × 2
	10 yd × 2	10 yd × 3	20 yd × 3
**Full subjective recovery	**Full subjective recovery		10 yd × 2
19 runs @ 490 yards	19 runs @ 470 yards	19 runs @ 440 yds	17 runs @ 420 yds