Cardio Workout: Elliptical Intervals Shrinking Recovery

By now, we all hopefully know that interval training rocks. Whether you're running, rowing, or swimming, playing with speed has multiple benefits. One way to push the interval envelope is to decrease the rest time between your bouts of sprinting. Shortening the recovery period pushes your anaerobic threshold and strengthens your cardiovascular system. Plus, it's fun to mix it up once in a while.

Our latest elliptical workout is 30 minutes of calorie-burning interval fun. Keep reading to check it out.

Time	Resistance	SPM*	Notes
00:00-3:00	5	120-130	Warm up
03:00-6:00	7	130	Warm up
06:00-06:45	7	180-190	RPE** 7
06:45-8:15	7	130-140	Recover
08:15-9:00	8	190-200	RPE 8
9:00-10:30	7	130-140	Recover
10:30-11:15	8	200-210	RPE 8
11:15-12:45	6	130-140	Recover
12:45-13:30	8	200-210	RPE 9
13:30-14:30	6	130-140	Recover
14:30-15:15	8	200-210	RPE 9
15:15-16:15	6	130-140	Recover
16:15-17:00	8	200-210	RPE 9
17:00-17:45	6	130-140	Recover
17:45-18:30	8	190-200	RPE 9
18:30-19:00	5	120-130	Recover
19:00-19:30	8	190-200	RPE 9-10
19:30-20:00	5	120-130	Recover
20:00-20:30	8	190-200	RPE 9-10
20:30-21:00	5	130-140	Recover
21:00-21:30	8	190-200	RPE 9-10
21:30-22:00	5	130-140	Recover
22:00-22:30	8	190-200	RPE 9-10
22:30-24:30	5	130-140	Recover
24:30-27:00	7	120-130	Backwards
27:00-30:00	5	120-130	No hands

*SPM = Strides Per Minute
**RPE = Rate of Perceived Exertion
We suggest setting the incline of the machine to around 20 percent. As always, if this is too easy or too hard, change the amount of resistance and/or your strides per minute. For a machine that uses RPM (revolutions per minute), simply halve the number listed for SPM. If your machine uses MPH (miles per hour), use the rate of perceived exertion chart. The recovery periods feel like a jog measuring between four and five RPE, and the sprints between eight and 10 RPE.