This cardio high-intensity interval training (HIIT) session can be used by both intermediate or advanced users. The workout begins with a series of 5 warm-up exercises. Once these are completed, step up onto your elliptical machine. This session is an interval based workout, meaning, everything is based on time not repetitions. Each set you do on the cardio side is for 2:00 and with each of these sets you need to go all-out. Try to get your strides per minute up over 140 spm and maintain this rate. Once a two-minute interval is completed, the app will transition you to another interval set - this time for only 30-seconds. Use this to recover. Keep your pedal rate <100 spm. Following this you will increase the tempo back up to 140 spm and repeat this interval sequence 6 times. Working hard for two-minutes followed by 30-seconds easy. Now you know why workouts like this are called repeats. Wear a heart rate monitor if you have one. Pay close attention to your maximum heart during the workout. Record the delta or the difference between peak HR and one-minute post. The faster the recovery, the more fit you are. Your last set (rest/work) is for 60-seconds - use this to start your cool-down and record you HR. The goal - with consistent training over time - is to get your recovery below 100 beats per minute at 1:00 post exercise. Stay Strong, MICHAEL WOOD, CSCS Jefit team member