Interval Challenge
Today we're going to test each of the energy delivery systems by performing intervals of varying lengths. So instead of a fixed 30-second interval, we'll be doing everything from 10-seconds through 2 minutes. Make sure you have a timing device or a partner to call out the intervals.

Photo	Exercise	Sets	Reps	Comments
	Run, Jog, or Walk	1	120	Spend a few minutes warming up. Because this is a tricky interval set, I suggest you either run or use a machine (rowing, elliptical, bicycle, stairclimber, or treadmill) for this one. If possible get a partner and have him or her call out each interval to you. Spend 2 minutes warming up. Interval times are in the reps field in seconds for this workout.
	Sprint	2	120	Interval 1 - Pick up the pace for 2 full minutes, then slow down and rest (but keep moving as you rest). You want your heart rate to come down to an aerobic level where you can go again. Take at least one minute, but no more than two minutes to rest.
	Sprint	2	60	Interval 2 - Get back to sprint pace for one full minute. Try to go just a little faster than the last interval. After one minute, you get to rest (while moving) for 30-60 seconds.
	Sprint	2	30	Interval 3 - Pick up the pace, and again shoot for a little more than last time. This time you go for 30 seconds. Make sure you're really putting out the effort for every one of those 30 seconds. Afterward take a break from 15-30 seconds long.
	Sprint	2	20	Interval 4 - Keep your pace up and go for 20 seconds. Then take a break of 10-20 seconds.
	Sprint	2	15	Interval 5 - Same as before,still building intensity if you can go harder. Go all-out for 15 seconds, then take a 10-15 second break.
	Sprint	2	10	Interval 6 - Go all out... Give it everything you have for 10 seconds. Work for 10 seconds, then take a one to two minute break (you can stop moving, but stay standing.. no sitting or laying down). After your break, start again, but this time go in reverse order. So you'll go 10, 15, 20, 30, 60, 120 seconds per interval.
	Run, Jog, or Walk	1	120	Cooldown - Spend at least two minutes cooling down.

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