Eight sprints of 20 seconds, each followed by a full minute of walking. The warmup and cooldown run two minutes apiece — sprinting cold is asking for a pulled hamstring — and the session totals 13:40.
The lopsided ratio is deliberate. True top-speed running, riding, or rowing can’t be repeated on short rest — quality collapses and you end up doing tempo work instead. Three parts recovery to one part work keeps every rep genuinely fast. Take this to a track or hill, or onto a bike or rower, and once eight quality reps come easily, open the preset in the editor and shorten the walks.
Equal work and recovery — the dependable 1:1 where the last round still matches the first. The cardio base you’ll actually come back to.
Work-heavy, recovery-light — sustained minute-long pushes for building an engine that holds up under fatigue.
A full minute of work to twenty seconds of rest — the 3:1 grind for holding a strong output once the recoveries stop being enough.
The 2:1 workhorse of conditioning circuits and bootcamps: long efforts, short rest, fatigue stacking as you go.
Minimal-rest conditioning that puts the heart rate up early and keeps it there. Pace it to last, not to peak.
A 4.5:1 grind that splits the difference between 40/10 and 50/10 — a 45-second effort against a single breath of rest.
The bootcamp class clock — station-friendly rounds where the rest is just long enough to rotate.
An easy on-ramp to interval training: short work, real rest, every round at the same honest effort.
Tabata’s relentless cousin — barely-there rest and maximum sweat in well under ten minutes.
The hub’s toughest ratio: a near-minute of work against a single breath of rest. A grinder for the patient.
The hub’s most extreme ratio — five seconds is a reset, not a rest. A brutal six-minute finisher; pace it like a grind.
Four 4-minute near-max efforts with 3 minutes easy between, plus a warm-up and cool-down. The classic VO2 max protocol for runners, cyclists, and rowers.
Eight all-out 30-second sprints with 90 seconds of easy recovery between, plus a warm-up and cool-down. The eight-sprint protocol popularized by Phil Campbell.