Warm Up

10:00 (10:00)

1/10

WORK! (90-95% Max Heart Rate)

04:00 (14:00)

2/10

Rest (60-70% Max Heart Rate)

03:00 (17:00)

3/10

WORK! (90-95% Max Heart Rate)

04:00 (21:00)

4/10

Rest (60-70% Max Heart Rate)

03:00 (24:00)

5/10

WORK! (90-95% Max Heart Rate)

04:00 (28:00)

6/10

Rest (60-70% Max Heart Rate)

03:00 (31:00)

7/10

WORK! (90-95% Max Heart Rate)

04:00 (35:00)

8/10

Rest (60-70% Max Heart Rate)

03:00 (38:00)

9/10

Cool Down

05:00 (43:00)

10/10