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

6 x 3 minutes with 2 minutes light.
6 work intervals of 3 minutes. 2 minutes light between each.

4 x 1000m / 1 min easy
Four 1000 meter pieces. One minute at light pressure between each 1000.

5 x 500m / 2 min easy
Five 500 meter pieces. Two minutes at light pressure between each 500.

8/6/4/2 minutes with 3 minutes rest
An 8 minute work interval, then a 6 minute work interval, then 4 minutes, then 2 minutes. 3 minut…

1/2/3/4/5/4/3/2/1 minutes with 2 minutes rest
An interval pyramid starting at 1 minute, increasing by 1 minute each interval to a max…

2000/1500/1000/500m with three minutes rest
A 2000m interval, followed by a 1500m interval, then 1000m, then 500m. Three minutes ligh…

3 x 2000m, 3 minutes rest.
Three 2,000m pieces, with three minutes rest between intervals.

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy
Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one…

6 x 2 min / 1 min easy
Row six 2 minute pieces. Row for one minute at light pressure between each piece.