Charlie or Clemson,
During my workouts, I have been recording these numbers for the various distances.
30=3.76(H)
60=6.98(FAT)
100=10.81(FAT)
where would you say I should focus on in order to make the biggest improvement? I would assume it would be from 30-60 or top speed in which case would flying 20s with a 30 meter run up with 7 minute recoveries be sufficient enough to improve top speed?