Interval Training Workouts

You can do interval training on a bike, treadmill, elliptical, stairmaster, etc.

Here are two interval workouts I regularly use...

Interval Workout A
• Warm-up for 3 minutes getting progressively more intense with time.
• Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 8/10 level of effort).
• Follow that with "active rest" for 30 seconds by exercising at a slow pace (at a subjective 3/10 level of effort).
• Repeat for a total of 6 intervals.
• Finish with 4 minutes of very low intensity (3/10) exercise for a cool-down.

Interval Workout B
• Warm-up for 5 minutes.
• Perform an interval by exercising for 60 seconds at a very hard pace (at a subjective 8/10 level of effort).
• Follow that with "active rest" for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of effort).
• Repeat for a total of 6 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

Regarding the intensity levels...

A 3/10 would be a light walk, a 6/10 would be your regular cardio intensity, and a 10/10 intensity would be sprinting for your life.

Get more interval training workouts in Turbulence Training