In this article they talk about intervals and even give a sample routine:
Hop on any cardio machine you like for the time allotted and the exertion level noted (1 is the easiest and 10 is next to impossible).
Warm up for 4 minutes at a level 3.
Sprint for 30 seconds at a level 7.
Recover for 90 seconds at a level 4.
Sprint for 30 seconds at a level 8.
Recover for 90 seconds at a level 4.
Sprint for 30 seconds at a level 9.
Recover for 30 seconds at a level 4.
Sprint for 30 seconds at a level 7.
Recover for 90 seconds at a level 4.
Sprint for 30 seconds at a level 8.
Recover for 90 seconds at a level 4.
Sprint for 30 seconds at a level 9.
Recover for 30 seconds at a level 4.
Sprint for 30 seconds at a level 7.
Cool down for 3 minutes, 30 seconds at level 3.
Give it a shot to switch up your routine a little bit.
NEXT WEEK
Speaking of a new interval routine, make sure to come back here next Monday, February 23, 2009 for a post that I'm planning on a new interval workout I've been working. I think you're going to hate it.
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