- 5 Min Warm up
- 6 Sprint Intervals - 30 Seconds each
- 6 Rest Intervals - 60 Seconds each
- 5 Min Warm Down
- Do the routine 3 times in the week with a rest day in between each workout
Tips:
Try pushing yourself fairly hard on the first sprint interval. This will give you an idea of the intensity you need to keep for the sprint intervals.
Be wary of how you feel, you don't want to push yourself over your limits at this point.
Although the graph of the workout says 9 for your intervals, still take it easy and just judge what your body is able to cope with.
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