Ty
I had to work this out when you asked, consider this is based on my target not actual, but I am getting close to it. Timmons is 20 second fast 2minutes more moderate. My 20 second sprint has a target pace of 5 minutes a mile, so with me running 1/15th of this time, it works out at 107 metres each sprint. Roughly translated to I suck at sprinting. Of course the fun part is recovering while still keeping a pace of 9:20 a mile between each sprint. By all means correct the figures if I have messed up the calculation. the time and pace are right.
Goldfish
Ironically that reminds me I keep meaning to find the weight limit of a bosu. Me with weight is over 200kg that has to be getting close to it.