if the above workout make you feel like that, maybe ur not in shape, because im 210 and that workout will not make me feel like that..
Last year I spent a lot of time on my aerobic fitness, and was able to do 10 reps with 90sec recoveries. I trained more like a 1/2 miler than a sprinter. This year, I changed my training to a short-to-long program and focused more on speed. I find I'm not as aerobically fit as i was last year, but I am faster and stronger. I was expecting this sessions to be a bit harder because of this. As well, I've only done 2 of them so far, so I'm sure they will get easier with time.