| 2 Minute Interval = |
| alternate between 3 minutes of recovery |
| and 2 minutes of discomfort |
|
|
| |
Your Target Heart Rate (THR) |
| 0-5 minutes |
Warm up |
| 5-8 minutes |
THR |
| 8-10 minutes |
THR |
| 10-13 minutes |
THR |
| 13-15 minutes |
THR |
| 15-18 minues |
THR |
| 18-20 minutes |
THR |
| 20-23 minutes |
THR |
| 23-25 minutes |
THR |
| 25-30 minutes |
COOL DOWN |
|
|
| 60 - 70% Target Heart Rate (Recovery) |
| 80 - 90% Target Heart Rate (Discomfort) |