Courtesy of Justin Klein, CSCS with HUMANFITPROJECT
> 5 minute jogging warm-up
> Increase speed/intensity until heart rate reaches 85% of peak heart rate.
> Lower intensity to a jog/brisk walk until heart rate reaches 65% of peak heart rate
> 5 minute jogging cool-down
Continue these intervals for four to six rounds to start. As conditioning increases set a time limit and attempt to achieve a certain goal of intervals by the end of this time. If you don’t have a heart rate monitor, find your pulse and count for six seconds then multiply that number by 10 to estimate your heart rate.