In this team twist on a CompTrain Class benchmark workout, athletes will switch out after completing full rounds. Athlete 1 will complete the full 400 meter run and 12 toes to bar before passing off to Athlete 2. Teams will complete 10 rounds total, or 5 each. Each effort today is meant to be fast and furious. Athletes will reap the benefits of bringing the intensity long after the workout is over. Following high intensity interval workouts like these, athletes will continue to burn calories until their body returns to its normal, resting state. This effect is called EPOC, which is short for excess post-exercise oxygen consumption, or oxygen debt. The more intense the workout, the more oxygen athletes will need to return to homeostasis, which means they will continue to burn calories for longer. The aftermath of workouts like this is why short and fast is typically preferred over long and slow.