Workouts tied to your weakest phase
If the takeoff is your weakest part of relays, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Relays workouts are most useful when they target the gap between where your form is now and where it needs to be. Upload a clip, AI analyzes the rep, and surfaces the relays workout themes that fix what it found, strength, plyometric, technique, or speed.
If the takeoff is your weakest part of relays, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Most athletes default to strength work because that's the gym. relays also needs plyometric power and pure technique reps. AI helps you balance the three based on what your form actually needs.
Workouts only matter if they show up in the rep. Upload a clip after a workout block, AI tells you whether the gap closed or whether the same gap is still there.
Skip generic workout lists. Upload a relays clip, get the workout themes the AI thinks your form needs, then re-test on video to confirm the gap closed. That's the loop.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of relays coaching.
Distribution between these themes shifts across the season. off-season skews to the strength and plyo categories, in-season tilts to technical and speed work. AI form check tells you which category to weight in a given week.
Stationary and walking exchange volume to groove the pattern.
Setting and adjusting go-marks per pair.
Both runners holding speed through the zone.
Each leg's individual speed transfers directly to the relay.
Full 4x100 from blocks to finish.
Progression is non-linear. The ladder below maps marker behavior, typical relays performance, approach length, and last-5m approach speed to the technical focus that should dominate your training block.
| Level | Marker | Performance | Approach | Speed | Training focus |
|---|---|---|---|---|---|
| Beginner | First exposure to relay. | n/a | n/a | n/a | Hand position, baton grip, basic exchange in stationary. |
| HS Developing | Can complete a 4x100 without dropping. | 4x100: 50+ s (M), 56+ s (W) | n/a | n/a | Verbal timing, jogging exchanges, basic go-mark. |
| HS Top / Club | State-meet caliber. | 4x100: 42-46 s (M), 48-53 s (W) | n/a | n/a | Race-pace exchanges, speed retention, drive-out. |
| College | D1 / national-meet caliber. | 4x100: 39-42 s (M), 44-48 s (W) | n/a | n/a | Sub-0.05s exchange loss, leg-order optimization. |
| Elite | World-level relay teams. | 4x100: < 39 s (M), < 44 s (W) | n/a | n/a | Marginal exchange gains, world-record execution. |
Primary sources behind the numbers and methods on this page.
Five common questions about relays that come up in coaching.
A directory of every relays page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.