Time Pyramid

This is a timed session, with intervals marked by a whistle. You will start with a one-minute effort and work your way up to a five-minute effort, then back down to a one-minute effort. Each effort is followed by a recovery period that is half the duration of the effort.

1. 1 minute of effort‍
2. 30 seconds of walk/jog recovery
3. 2 minutes of effort
4. 1 minute of walk/jog recovery
5. 3 minutes of effort
6. 90 seconds of walk/jog recovery
7. 4 minutes of effort
8. 2 minutes of walk/jog recovery
9. 5 minutes of effort
10. 2 minutes 30 seconds of walk/jog recovery
11. 4 minutes of effort
12. 2 minute of walk/jog recovery
13. 3 minutes of effort
14. 90 seconds of walk/jog recovery
15. 2 minutes of effort
16. 1 minute of walk/jog recovery
17. 1 minute of effort
18. 30 seconds of walk/jog recovery