Man Vs Machine

When trialling sportswear, the lab team use the ‘phosphate test’ – a bleep test on steroids. Try it for yourself: run 50m as fast as you can eight times with 20sec rest periods, then find your average score. Use PT Matt Lindsay’s* tips to outstrip Adidas’

Average 10sec/50m

Boost your score with twice weekly treadmills sessions. Start at 8km/h and increase the speed by 0.5km/h each minute so you hit 17.5km/h on the 20th. Progressively harder sessions will develop your fitness faster.

Good 9sec/50m

At this level, you’re working comfortably in the aerobic zone. Hill sprints will unlock medal-worthy speed. Do six half-mile uphill sprints on your next run, jogging down for recovery. Two sessions a week will amp up your VO2 max, shaving seconds before the month is out.

Advanced 8sec/50m

Your body will be scorching through its glycogen stores, putting you in fat-burning territory. To crank things up one gear further, strap on a weight vest and repeat until you feel like you can’t go again. Then push harder.

Elite 7sec/50m

At high speeds, your body is under five times more pressure than usual. But, while speed requires you to stay light, completing heavy deadlifts three times a week will build stability in your glutes, hamstrings and ankles, for a solid base to power your performance.