150m Shuttle Sprints September 15, 2014ExercisesSSD Set up 2 cones, 25m appart. 25m = 82 feet. Be exact. On "Go" sprint back and forth between the cones, touching the ground at each turn, 6x lengths or 3x round trips. This is 150m. We generally program 150m Shuttle Sprint repeats in a density format like this…. 8 Rounds 150m Shuttle Sprint every 90 seconds. Set a repeating countdown timer for 60 seconds, or simply look at the second hand on a wall clock or chronograph watch. On "go" complete the 150m Shuttle as described above. Sprint! The faster you finish, the more rest you get before the next round begins. Generally, one 150m shuttle will take around 45 seconds.