4 x 3 min / 2 min easy
Four 3 minute pieces. Two minutes at light pressure between each piece.

20 X 10 Cals with 30 seconds easy
Twenty 10 calorie pieces. 30 seconds at light pressure between each piece.

1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00 - equal work and rest.
Equal work and rest intervals that increase by 30 seconds each time,…

20 x 45s work, 45s rest
20 rounds of 45 seconds work followed by 45 seconds rest

4 x 1500m / 2 min easy
Complete four 1500 meter pieces. Continue at light pressure between each 1500.