This is a timed session, with intervals marked by a whistle. You will start with a four-minute effort and work your way down to a one-minute effort, then back up to a four-minute effort. Each effort is followed by a recovery period that is half the duration of the effort.
- 4 minutes of effort
- 2 minutes of walk/jog recovery
- 3 minutes of effort
- 90 seconds of walk/jog recovery
- 2 minutes of effort
- 1 minute of walk/jog recovery
- 1 minute of effort
- 30 seconds of walk/jog recovery
- 1 minute of effort
- 30 seconds of walk/jog recovery
- 2 minutes of effort
- 1 minute of walk/jog recovery
- 3 minutes of effort
- 90 seconds of walk/jog recovery
- 4 minutes of effort
- 2 minutes of walk/jog recovery