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This video is loosely following concept2's Workout 90 of their podcast series.
3 X 12 Minute Intervals with 2 Minutes Rest
Warm Up:
4 Minutes Easy Build
4 X 1 Minute Intervals of 45 Seconds / 15 Seconds Easy
4 X 1 Minute Intervals of 30 Seconds / 30 Seconds Easy
Rest 2 Minutes
Workout:
4 X 1 Minute Intervals of 20 Seconds / 40 Seconds Moderate
4 X 1 Minute Intervals of 15 Seconds / 45 Seconds Moderate
4 X 1 Minute Intervals of 10 Seconds / 50 Seconds Moderate
Rest 2 Minutes
4 X 1 Minute Intervals of 20 Seconds / 40 Seconds Moderate
4 X 1 Minute Intervals of 15 Seconds / 45 Seconds Moderate
4 X 1 Minute Intervals of 10 Seconds / 50 Seconds Moderate