Common 500m sprint speed?

[Patty]

What speed should I be hitting to get an effective cardio workout from a 500m Sprint?

 

[XTrainer]

That's like saying "how much weight should I lift to get stronger?" It depends on how adapted (or not) you are already.

 

[paolo27th]

Also, I think if you want an "effective cardio workout" you should do a bit more than 1x500m sprint.

 

[Fresh Biscuits]

When I was in Jr. High (8 years ago?) I used to throw up after running the 400m in 59 seconds.

So, 500m = throw up after 1:15.

Cardio = 80% max, so 75 seconds * 1.2 = 90 seconds.

This is almost completely guessing, just telling you my experience. We used to run 400m drills at about 80%, 5-10 minutes rest between.

 

[Patty]

Also, I think if you want an "effective cardio workout" you should do a bit more than 1x500m sprint.

yeah I realize. I'm doing circuits as well. I just want to make sure I'm pushing My sprints hard enough. right now I'm doing it in about 2.5 min.

 

[paolo27th]

yeah I realize. I'm doing circuits as well. I just want to make sure I'm pushing My sprints hard enough. right now I'm doing it in about 2.5 min.

Yeah, I was being silly.
Anyways, there`s no magic time that will turn you into a cardio machine. What`s important is that you are pushing it by your standards, not someone else`s. Just go as fat as you can. Every time you can do it a little faster you are progressing.
Anyways, just out of curiosity, why did you decide to do 500m sprints?

 

[Ian Coe]

yeah I realize. I'm doing circuits as well. I just want to make sure I'm pushing My sprints hard enough. right now I'm doing it in about 2.5 min.

Just to clarify, you're doing your sprints in 2.5 minutes, or you're doing your circuits in 2.5 minutes?

 

[El Beebo]

^^^^^ Yeah, that's what I was wondering. Also, I always thought that, by definition, a sprint was all-out effort.

 

[hosed49]

I think at an average athletic level a good base would be 12-15 seconds per 100 m. Olympic standards are 11 and under.