[talawahtech]

I don't go flat-out, but it is definitely high-intensity. I am always out of breath at the end, but not collapsed on the floor.

When I started I was doing around 2:05/500m. Now I am down to around 1:56/1:57, but some days I will go slower if I didn't sleep great or something. It is more about the consistency than the pace.

It is less than 8 mins total so it is enough to wake me up and get my heart pumping, but also allow me to recover quickly and feel ready to start the day.