Reduced my cardio to 15 minutes..

1 minute 45 at 5kph on the incline of 10..

Fire it up to 13kph which it takes 15 seconds to get there right on the minute mark..

30 seconds at this pace & back down to 5kph until the 45 second mark of the following minute..

Repeat 6 times = 13 minutes.. Followed by a couple of minutes cool down.


Utilising the less is more theory. Each of the sprints bring my heart rate to 200bpm+, & the longer recovery periods of 60-80 seconds (considering the speed up & slow down times) - the longer recovery gives more time to reduce my heart rate, which is of course the proper way to do interval training.