for time


200 meter Run

Rest (same time as previous run)

400 meter Run

Rest (same time as previous run)

600 meter Run


Rest the exact time it takes you to complete the interval in each set (Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…).

Alternatives: Workout may be modified using AirBike with a distance measure, or bike in large chainring with an odometer, or rowing Concept2 Indoor Rower.

Alternative 1 50 meter Swim Rest 100 meter Swim Rest 200 meter Swim Alternative 2 0.5 mile Bike Rest 1 mile Bike Rest 2 mile Bike Alternative 3 250 meter Row Rest 500 meter Row Rest 700 meter Row