One Minute Intervals
Time for interval training again, as we improve upon plain old cardio by delving into different energy systems. Today our work period is one minute followed by a maximum of a one minute break between intervals.

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	10	1	Now pick up the pace to approximately 75% of your max. Your heart rate should stay between 70-80% of your max for exactly 1 minute. Your approximate max heart rate is 220-Age.
	Run, Jog, or Walk	10	1	After each of the above sets, continue a medium pace (around 65% of your max - heart rate between 60-70% of max) for 30-60 seconds (until you feel recovered just enough to continue), then go to the next interval. Try not to spend more than 1 minute at your recovery intensity. As soon as you're recovered increase the pace and get back to your sprint intensity for another minute. Shoot for a total of ten 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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