Try this three-round Cardio Tabata* with a timer and your favorite cardio format to see how many miles you can work through in 23 minutes.
High Intensity Interval – work at your maximum intensity and aim to take your heart rate up to 80% of your target heart rate
Rest – bring your heart rate back to down to below 130bpm
Recover – take a breather and slow your heart rate back down around 100bpm
ROUND ONE
0:00-5:00 Warm Up Low Intensity
5:00-5:15 #1 High Intensity
5:15-6:00 Rest Low Intensity
6:00-6:15 #2 High Intensity
6:15-7:00 Rest Low Intensity
7:00-7:15 #3 High Intensity
7:15-8:00 Rest Low Intensity
8:00-8:15 #4 High Intensity
8:15-9:00 Rest Low Intensity
9:00-9:15 #5 High Intensity
9:15-11:15 Recover Low Intensity
ROUND TWO
11:15-11:30 #1 High Intensity
11:30-12:15 Rest Low Intensity
12:15-12:30 #2 High Intensity
12:30-13:45 Rest Low Intensity
13:45-14:00 #3 High Intensity
14:00-14:45 Rest Low Intensity
14:45-15:00 #4 High Intensity
15:00-15:45 Rest Low Intensity
15:45-16:00 #5 High Intensity
16:00-18:00 Recover Low Intensity
ROUND THREE
18:00-18:15 #1 High Intensity
18:15-19:00 Rest Low Intensity
19:00-19:15 #2 High Intensity
19:15-20:00 Rest Low Intensity
20:00-20:15 #3 High Intensity
20:15-21:00 Rest Low Intensity
21:00-21:15 #4 High Intensity
21:15-22:00 Rest Low Intensity
22:00-22:15 #5 High Intensity
22:15-23:00 Rest Low Intensity
*Tabata is a form of high-intensity physical training in which very short periods of extremely demanding activity are alternated with shorter periods of rest. It is about pushing your limits.
