High-Intensity Interval Training

A practical guide to intervals, recovery, and steady progress.

Learn how to vary your pace without turning every workout into an all-out test. This 17-page guide explains how to judge your effort, start with moderate preparation intervals, and choose a more vigorous session when it fits your experience and health.

Inside are walking, cycling, and low-impact home interval options; warm-up and recovery guidance; a flexible four-week plan; and printable session logs and planners.