Today I want a long workout, yet intense. So we'll split them up because you can't do an intense workout for longer than 20 minutes. So the first ten minutes will be intense, and the next 20-30 minutes will mellow out.
Minutes:
1.0 - 3.0: Warm up
4.0-5.0: 80% of heart rate max (sprint)
5.0-6.0: Recover
6.0-7.0: Sprint
7.0-8.0: Recover
8.0-9.0: Sprint
Do this until you reach 15 minutes
15.0 - 40.0: Go up and down gradually, but never get up to 80% of HRM. Keep the intensity low so you can get more time in and burn more calories. Make sure you have some good music because the slow days are always the most boring :)
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