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Interval training helps you maintain fitness while allowing you to recover. The key with interval  training is to go as hard as you can for the prescribed time (see suggested plan below). Grouped days off allow for better recovery.

 

 

 

1

8min on/2 off x 6

2

4 min on/ 2 off x6

3

30 sec on/ 1 off x 8

4

8min on/2 off x 4

5

OFF

6

OFF

7

OFF

8

10-15min on/2 off x 3

9

4 min on/ 2 off x6

10

30 sec on/ 1 off x 8

11

8min on/2 off x 4

12

OFF

13

OFF

14

4min on

15

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