20-40-4

This cardio session might be my favorite blend of hard and easy. 20s or less is my favorite for “hard” intervals as it’s short enough where you don’t get that burn, and you can really push your speed to have some fun. All in all, 95% of this workout is in the easy to moderate range, targeting 3 zones over 30 minutes.

I *finally* added instructions that should apply to any cardio device. Your exact speeds/inclines/resistances are not as important as following the prescribed durations and hitting the target RPE (rating of perceived exertion, or level of difficulty) for each interval.

Table and PDF below, link to full workout plans as well. Enjoy!