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30-60-90 - Mixed Interval Training

This mixed interval workout is a type of high intensity interval training (HIIT) that helps build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout.  For this workout, you'll cycle through three levels of intensity during your work sets - very hard (e.g., Level 9 perceived exertion), moderately hard (e.g., Level 8) and somewhat hard (e.g., Level 7). 

You can do this workout on any cardio machine (set to manual mode) or with any outdoor activity.

Time Intensity/Speed Perceived Exertion
5 min. Warm up at an easy-moderate pace 4-5
5 min. Baseline: Increase speed gradually to slightly harder than comfortable 5
  Mixed Interval Block 1  
30 seconds Increase your pace/resistance to work all out 9
30 seconds Reduce speed to a comfortable pace to fully recover 4-5
60 seconds  Increase your pace/resistance to work very hard 8
60 seconds Reduce speed to a comfortable pace to fully recover 4-5
90 seconds Increase pace/resistance to work at a moderate-hard pace 7
90 seconds Reduce speed to a comfortable pace to fully recover 4-5
  Mixed Interval Block 2  
90 seconds Increase pace/resistance to work at a moderate-hard pace 7
90 seconds Reduce speed to a comfortable pace to fully recover 4-5
60 seconds  Increase your pace/resistance to work very hard 8
60 seconds Reduce speed to a comfortable pace to fully recover 4-5
30 seconds Increase your pace/resistance to work all out 9
30 seconds Reduce speed to a comfortable pace to fully recover 4-5
  Mixed Interval Block 3  
30 seconds Increase your pace/resistance to work all out 9
30 seconds Reduce speed to a comfortable pace to fully recover 4-5
60 seconds  Increase your pace/resistance to work very hard 8
60 seconds Reduce speed to a comfortable pace to fully recover 4-5
90 seconds Increase pace/resistance to work at a moderate-hard pace 7
90 seconds Reduce speed to a comfortable pace to fully recover 4-5
  Mixed Interval Block 4  
90 seconds Increase pace/resistance to work at a moderate-hard pace 7
90 seconds Reduce speed to a comfortable pace to fully recover 4-5
60 seconds  Increase your pace/resistance to work very hard 8
60 seconds Reduce speed to a comfortable pace to fully recover 4-5
30 seconds Increase your pace/resistance to work all out 9
30 seconds Reduce speed to a comfortable pace to fully recover 4-5
  Cool Down  
5 min Cool down at an easy pace 3-4
Total : 39 Minutes  
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