30-Second Intervals
Your goal for today is high-output intervals. They'll last 30 seconds long, then you'll get a break. New people should take up to 30 seconds between intervals, while more experienced folks should go for 15 second breaks.

Photo	Exercise	Sets	Reps	Comments
	Run, Jog, or Walk	1	3	Start out at a slow pace to warm up for 3 minutes. Remember - feel free to substitute similar motions instead of running.
	Sprint	1	5	Today we're sprinting at a higher output - around 90% of your maximum effort (see below). Sprint for 30 seconds, then keep an aerobic pace for 1 minute. Repeat for 5 reps. Next set is below.
	Sprint	1	5	You should acheive a heart rate between 80 and 90% of your max (220-age)x 0.80. Spend another three minutes at your aerobic pace (around 65% of max) and then perform 5 more 30 second reps.
	Run, Jog, or Walk	1	3	Spend 3 minutes cooling down at your 65% aerobic pace. You should have spent a total of 24 minutes - 5 minutes sprinting, 10 minutes between sprints, and 9 minutes before and after sets.

Get Equipment    Comments    Print Workout