This work out can be completed with your choice of cardio. First, determine your maximum heart rate by using the equation 220 minus your age. Once you have that number you will use the percentages below to determine the zones you should be in throughout the workout. The intensity can be changed with speed, incline or both!
Stage Time Percentage
| Warm Up | 5-10 Minutes | 50-70% |
| Interval One | 2 Minutes | 70-80% |
| Interval Two | 30-60 Seconds | 75-85% |
| Interval Three | 2 Minutes | 70-80% |
| Interval Four | 30-60 Seconds | 80-90% |
| Interval Five | 2 Minutes | 50-70% |
| Interval Six | 30-60 Seconds | 85-95% |
| Interval Seven | 2 Minutes | 70-80% |
| Interval Eight | 30 Seconds | 80-95% |
| Cool Down | 5-10 Minutes | 50% |
