Interval 1: Time - 6mins (note: warm-up) spm- 18, undefined rest Interval 2: Time - 4mins, spm 20, rest 2mins Interval 3: Time - 3mins, spm 22 rest 1:30 (Interval note: top of every min, Power of 10) Interval 4: Time - 2mins, spm 24 rest 1 min Interval 5: Time - 1min, spm 26 rest 30 Interval 6: Time - 1min, spm 28 rest 5mins (rest note: cool down) Live workout at 10:30 AM EST on ErgZone and Zoom. Zoom opens at 10:15 AM CST. Zoom Link: https://us06web.zoom.us/j/84172889671