Long Intervals
We're working on two minute intervals today. Pay attention to your heart rate and remember to keep moving in between intervals. Allow your heart rate drop down to an aerobic pace, but not any lower. Long intervals are a good place to start for beginners, but if you can't do 12-15 minutes of straight cardio without a break then you should start with that.

Photo	Exercise	Sets	Reps	Comments
	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.
	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.
	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.
	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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