Run Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same distance for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average distance for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

Row Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

Bike Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.