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Begin at the top and when possible go to the progressions by fitness products going down the fitness products table. You may be able to progress workout to workout until you find a challenging level, or you may find the initial setting challenging enough to start with several workouts. Feel free to experiment with the work and rest intervals to find a level that is challenging. Workout Work Rest fitness products First Level 30 seconds 3 minutes Second Level 35 seconds 2 minutes 55 seconds Third Level 40 seconds 2 minutes 50 seconds Continue the following Increase work to 1 minute Decrease rest to 1 minute The speed in which you will go through this progression depends upon your current conditioning level. For example, you should not try to continue through the steps until during the rest time your heart rate drops to 60% of maximum heart rate (220-Age). If you do not reach the 60% mark it means you have not recovered from the work time.
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