Any other team or group out there that does r/o 's in their workouts? For those who don't know what a r/o is, instead of taking an easy jog between reps in workouts you replace it with a 200m (faster than regular run pace). Starting off is difficult because you are used to taking slow jogs or resting between reps. While it increases your aerobic system it also strengths your mindset because that is the hardest part of the workout. Anyone can run fast with rest.. Roll on's are the way to go