Two Minute Intervals
The long intervals return. Moderate your pace so you can make it through each two minute period without slowing down. Keep the effort level up, and try to reduce your breaks as much as possible.
| Photo | Exercise | Sets | Reps | Comments | Notes |
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Run, Jog, or Walk
| 1 | 3 | Start out at a slow pace to warm up for 3 minutes. Note that although the workout says to run, you can substitute mountain biking, elliptical training, swimming, rowing, etc. |
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Sprint
| 5 | 2 | Now pick up the pace to approximately 75% of your max. Your heart rate should stay between 70-80% of your max for exactly 2 minutes. Your approximate max heart rate is 220-Age. |
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Run, Jog, or Walk
| 5 | 2 | After each of the above sets, continue a medium pace (around 65% of your max - heart rate between 60-70% of max) for 1-2 minutes (until you feel recovered enough to continue), then go to the next interval. Try not to spend more than 2 minutes at your recovery intensity. As soon as you're recovered increase the pace and get back to your sprint intensity for another 2 minutes. Shoot for a total of five sets. |
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Run, Jog, or Walk
| 1 | 2 | Spend the last 2 minutes walking to cool down. Total workout time for this workout is: 25 minutes. |
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