For this training session, you can use an indoor cycle, a rowing machine, or both by alternating intervals. Swimming, stepping, or working an arm crank device are also options. Warm-up with several minutes of light to moderate exercise and stretching.

1. Start the session by performing 4 continuous minutes of exercise and then rest for 2 minutes. For the second interval, cycle or row for 3 minutes, then rest, then continue, as set out below, until you finish the set with 4 minutes of exercise.

2. Rest for 3 minutes between sets and repeat for 2 sets (or 3 if your fitness status is very good).

3. Keep track of how far you travel during your 4-minute intervals to monitor your progress.

Increase the period of rest between intervals by 30 seconds and raise your exercise intensity accordingly to encourage a greater contribution from anaerobic energy

.Please read our Disclaimer before performing these Sample Drills

This is 1 set of the Cross Training Combo...

4 minute exercise interval, 2:00 minute rest
3 minute exercise interval, 1:30 minute rest
2 minute exercise interval, 1:00 minute rest
1 minute exercise interval, 30 sec rest
2 minute exercise interval, 1:00 minute rest
3 minute exercise interval, 1:30 minute rest
4 minute exercise interval, 2:00 minute rest

Your aim is to work hard during the exercise interval. Repeat for up to 3 sets with 3 minutes rest between sets. Do not sit still during your recovery phase - exercise lightly e.g. walk around.