| 3 Minute Interval = |
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2 Minute Interval = |
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| alternate between 3 minutes of recovery |
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alternate between 3 minutes of recovery |
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| and 3 minutes of discomfort |
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and 2 minutes of discomfort |
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Your Target Heart Rate (THR) |
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Your Target Heart Rate (THR) |
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| 0-5 minutes |
Warm up |
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0-5 minutes |
Warm up |
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| 5-8 minutes |
THR |
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5-8 minutes |
THR |
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| 8-11 minutes |
THR |
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8-10 minutes |
THR |
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| 11-14 minutes |
THR |
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10-13 minutes |
THR |
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| 14-17 minutes |
THR |
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13-15 minutes |
THR |
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| 17-20 minutes |
THR |
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15-18 minues |
THR |
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| 20-23 minutes |
THR |
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18-20 minutes |
THR |
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| 23-25 minutes |
THR |
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20-23 minutes |
THR |
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| 25-30 minutes |
COOL DOWN |
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23-25 minutes |
THR |
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25-30 minutes |
COOL DOWN |
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| Advanced Interval Workout |
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Perceived Exertion Scale |
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| alternate between minutes of discomfort |
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| and minutes of recovery |
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Total Exhaustion |
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20 |
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Very, Very Hard |
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19 |
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Your Target Heart Rate (THR) |
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"PAIN" |
18 |
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| 0-5 minutes |
Warm up |
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Very Hard |
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17 |
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| 5-7 minutes |
THR |
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16 |
| 7-9 minutes |
THR |
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Hard |
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15 |
| 9-13 minutes |
THR |
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"DISCOMFORT" |
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14 |
| 13-15 minutes |
THR |
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Somewhat Hard |
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13 |
| 15-17 minutes |
THR |
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12 |
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| 17-18 minutes |
THR |
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Fairly Light |
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11 |
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| 18 - 18:15 minutes |
THR |
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"COMFORT" |
10 |
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| 18:15 - 19 minutes |
THR |
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Very Light |
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9 |
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| 19-20 minutes |
THR |
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8 |
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| 20-21 minutes |
THR |
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Very, Very Light |
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7 |
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| 21-22 minutes |
THR |
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Rest |
"REST" |
6 |
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| 22-23 minutes |
THR |
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5 |
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| 23-25 minutes |
THR |
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| 25-30 minutes |
COOL DOWN |
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| 60-70% Target Heart Rate (Recovery) |
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13-16 Corresponds to target heart rate zone (approximately) |
| 80-90% Target Heart Rate (Discomfort) |
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