Run Version
Moderate Pace Run
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min Walk
Rest 3 Min
Moderate Pace Run
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min walk.

At the end of the 1 min walk you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.

Row Version
Moderate Pace Row
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min SLOW
Rest 3 Min
Moderate Pace Row
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min SLOW pace.

At the end of the 1 min SLOW you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.

Bike Version
Moderate Pace Bike
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min SLOW
Rest 3 Min
Moderate Pace Bike
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min walk.

At the end of the 1 min SLOW you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.