Interval 1 – 12 mins

5:00 at rate 20

4:00 at rate 22

3:00 at rate 24

Performed as a 12 minute continuous interval

3-6mins active rest
 
Interval 2 – 8 mins

3:00 at rate 22

2:00 at rate 24

2:00 at rate 26

1:00 at rate 28

Performed as a continuous 8 minute interval

3-6mins active rest 

Interval 3 – 8 mins
2:00 at rate 22

2:00 at rate 24

2:00 at rate 26

2:00 at rate 28

Performed as one continuous 8 minute intervals