| Advanced Interval Workout |
| alternate between minutes of discomfort |
| and minutes of recovery |
|
|
| |
Your Target Heart Rate (THR) |
| 0-5 minutes |
Warm up |
| 5-7 minutes |
THR |
| 7-9 minutes |
THR |
| 9-13 minutes |
THR |
| 13-15 minutes |
THR |
| 15-17 minutes |
THR |
| 17-18 minutes |
THR |
| 18 - 18:15 minutes |
THR |
| 18:15 - 19 minutes |
THR |
| 19-20 minutes |
THR |
| 20-21 minutes |
THR |
| 21-22 minutes |
THR |
| 22-23 minutes |
THR |
| 23-25 minutes |
THR |
| 25-30 minutes |
COOL DOWN |
|
|
| 60-70% Target Heart Rate (Recovery) |
| 80-90% Target Heart Rate (Discomfort) |