This is a cyclical HIIT workout that utilizes max effort sprints with incomplete recovery periods.
Total workout time is 20 minutes.
SkillMill is recommended but any cardio machine is okay. Self-powered and self-paced machines tend to have an edge because you can switch intensities quicker!
| Set | Time | Intensity | Rest |
|---|---|---|---|
| 1 | 2:00 h:m:s | 5 RPE | - (h:m:s) |
| 2 | 30s h:m:s | 9-10 RPE | 90s (h:m:s) |
| 3 | 30s h:m:s | 9-10 RPE | 90s (h:m:s) |
| 4 | 30s h:m:s | 9-10 RPE | 90s (h:m:s) |
| 5 | 30s h:m:s | 9-10 RPE | 90s (h:m:s) |
| 6 | 30s h:m:s | 9-10 RPE | 90s (h:m:s) |
| 7 | 30s h:m:s | 9-10 RPE | 90s (h:m:s) |
| 8 | 30s h:m:s | 9-10 RPE | 90s (h:m:s) |
| 9 | 30s h:m:s | 9-10 RPE | 90s (h:m:s) |
| 10 | 2:00 h:m:s | 5 RPE | - (h:m:s) |