RUN VERSION
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest

Score: Total Distance
The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
Score is total distance if possible to measure.
All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

This workout is 65 Min long as written.  If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down.  This will shorten the time by 21 total minutes.  You can even start at 7 if you really need to!

ROW  VERSION
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest

Score: Total Distance

The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

as written.  If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down.  This will shorten the time by 21 total minutes.  You can even start at 7 if you really need to!

BIKE  VERSION
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest

Score: Total Calories (Depending on the bike you may also use distance - just put it in comments).

The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
Score is total CALORIES.
All 30 second surges should cover roughly same calories if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

as written.  If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down.  This will shorten the time by 21 total minutes.  You can even start at 7 if you really need to!