Run Version

Run 800m
Rest 1 Min
Run 600m
Rest 30 Sec
SLOW 200m Jog

Run 800m
Rest 1 Min
Run 400m
Rest 30 Sec
SLOW 200m Jog

Run 800m
Rest 1 Min
Run 300m
Rest 30 Sec
SLOW 200m Jog

Run 800m
Rest 1 Min
Run 200m
Rest 30 Sec
SLOW 200m Jog

800 M Pace - moderate but sustainable
600, 400, 300, 200 Pace - Hard but not 100% effort
200 Meter Pace - SLOOW (shuffle)

There is NO rest between the 200 M Jog and the next 800 each time! Go right into it!!


Run Version (no measured distance)

Run 4 Min
Rest 1 Min
Run Hard 3 Min
Rest 30 Sec
SLOW Jog 1 Min

Run 4 Min
Rest 1 Min
Run Hard 2:30
Rest 30 Sec
SLOW Jog 1 Min

Run 4 Min
Rest 1 Min
Run Hard 2:00
Rest 30 Sec
SLOW Jog 1 Min

Run 4 Min
Rest 1 Min
Run Hard 1:30
Rest 30 Sec
SLOW Jog 1 Min

4 Min Pace - moderate but sustainable

3 Min, 2:30, 2:00, 1:30 Pace - Hard but not 100% effort

1 Min Pace - SLOOW Jog (recovery)

If you are able to wear a GPS watch or something to track total distance - that is what you can enter for your score!There is no rest between the slow jog min and the next 4 min interval. Go right into it!

Row Version

Row 1000m
Rest 1 Min
Row 750m
Rest 30 Sec
SLOW 250m Row

Row 1000m
Rest 1 Min
R0w 500m
Rest 30 Sec
SLOW 250m Row

Row 1000m
Rest 1 Min
Row 375m
Rest 30 Sec
SLOW 250m Row

Row 1000m
Rest 1 Min
Row 250m
Rest 30 Sec
SLOW 250m Row

1000 M Pace - moderate but sustainable
750, 500, 375, 250 Pace - Hard but not 100% effort
200 Meter Pace - SLOOW (recovery)

There is no rest between the slow 250 and the next 1000 meters. Go right into it!

Bike Version

For Calories

Bike 4 Min
Rest 1 Min
Bike Hard 3 Min
Rest 30 Sec
SLOW Bike 1 Min

Bike 4 Min
Rest 1 Min
Bike Hard 2:30
Rest 30 Sec
SLOW Bike 1 Min

Bike 4 Min
Rest 1 Min
Bike Hard 2:00
Rest 30 Sec
SLOW Bike 1 Min

Bike 4 Min
Rest 1 Min
Bike Hard 1:30
Rest 30 Sec
SLOW Bike 1 Min

4 Min Pace - moderate but sustainable
3 Min, 2:30, 2:00, 1:30 Pace - Hard but not 100% effort
1 Min Pace - SLOOW (recovery)

There is no rest between the slow bike min and the next 4 min interval. Go right into it!