Sample Workout

Short

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point.

Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval.

Button Sequences

PM3/PM4: B-D-E-D-A-B-B-B-B-A-A-A-A-B-B-E-D-E-D-E-D-E-D-A-A-A-A-B-B-A-C-C-E-D-A-A-A-A-A-B-B-D-C-C-E-D-E-D-E-D-E-E
PM5: B-D-D-D-D-A-B-B-B-B-A-A-A-A-B-B-E-D-E-D-E-D-E-D-A-A-A-A-B-B-A-C-C-E-D-A-A-A-A-A-B-B-D-C-C-E-D-E-D-E-D-E-E