Run Version
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD

Mark your total distance if you are able to measure it.

Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

Row Version
(For total distance)
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD

Score = Total Meters

Altogether this one is 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

Bike Version
(For Calories)
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD

Score = Total Calories

Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.