The workout is below and then alternatives. Warm ups, cool downs, not included.
If you can’t run/bike these distances…then do a workout that works for you…consider these “Advanced.”
Also, if you aren’t prepared for these distances, and try them, you’ll end up injured. All total, in the run that’s 5.4K at fast pace + jog distance!
Run 800m/.5mile (fast)
Jog slower 2min.
Run 1000m/.63mile (fast)
Jog slower 2 min.
(slow down to recover during the 2 min…but then slowly increase as you approach the interval…challenge yourself each time during the rest to keep a reasonable pace, don’t slow down to a walk….it’s constant motion)
If you don’t RUN…then (Alternatives):
2) Spin Class
3) Spin Bike:
5 sets (40 sec hard, 20 sec recover) (that’s 5 minutes)
Recover 2-3 min.
Then do that 4 more times!
Total of 5 sets of 5 minutes.
NOTE: If you are working HI Endurance, pick the distances, amount, and exercises that match your ability. These listed may be way too easy, way to hard, or way too inappropriate for you.