Work Intervals
He says when you are in your work period, you want to begin each round with your heart rate as close to 120 beats per minute as possible. By the end of your work period, you want your heart rate to be between 150-160 beats per minute.
Rest Intervals
“During your rest period, the goal is to drop your heart rate to as close to 120 beats per minute as possible,” says Petrillo. Don’t have a heart rate monitor? That’s OK, too. “Simply go at the fastest sustainable pace you can while only breathing through your nose during your work periods,” Petrillo says.
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