RUN VERSION: (FOR METERS)

PART 1: 5 Minutes Max Distance

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk. Nothing that happens during the REST can count toward your total distance.

RUN VERSION: (NO MEASURED DISTANCE)

PART 1: 5 Minutes @ Hard Pace

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF @ Hard Pace

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF @ Hard Pace

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF @ Hard Pace

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: This one is for those of you who might not have a way to measure total distance but still want to get some running in.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk.

ROW VERSION: (DISTANCE)

PART 1: 5 Minutes Max Distance

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow row or recovery row. Nothing that happens during the REST can count toward your total distance.

BIKE VERSION: (CALORIES)

PART 1: 5 Minutes Max Calories

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Calories

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Calories

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Calories

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL calories added from all four parts - but note calories for each part in comments

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow cycle or recovery pace. Nothing that happens during the REST can count toward your total calories.