This cardio exercise workout should be attempted only after completing the Foundation Cardio 5-20-5 workout for 12 weeks or those who have been exercise regularly.

• You must do to warm-up. This is strenuous workout, and your system must be warmed up for it.
• Used any form of exercise where the intensity can be controlled fairly quickly. Indoor bike, stair climbers, and Nordic Tracks work best, but you can use age treadmill as well. Of course, running, cycling, and swimming form the basic interval training.
• Use a stopwatch or other timing device to timing the work and rest intervals.
• Pace will vary by individuals. For some, walking at 3 mph will be a level 15 and raising the grade on the treadmill to 3% will take them to a 16. For others, they may be running at 6 mph for a 15 and raising the grade to 3% will take them to 16 or 17. The advantage of the RPE scale is that everyone can fine his or her own pace for a great cardio workout. As your fitness level changes, the page can be adjusted up so you are always in your own personal training zone.
• Do this workout once per week for six weeks of optimal program, then increase the to twice per week for the next six weeks. Don’t do it more than twice a week — you need some quality recovery time to let your muscles rebuild.

Note: Rest doesn’t mean stop and sit. It means keep moving at a slower pace.

Find the RPE (Ratings of Perceived Exertion) table here

The Optimal Performance Cardio Interval Workout

**Note:The Optimal Performance Exercise Program and the Optimal Performance Meal Plan work synergistically: Carbohydrates power workouts, fat powers recovery, and protein builds muscle. You need all three in the proper ratio to maximize your fitness.