The Time Saver I DVD contains 3 x 30 minute workouts:
# Workout A: 10K Tempo Intervals
# Workout B: 5K/10K Cruise & Tempo Intervals
# Workout C: 5K Cruise Intervals
I chose Workout C which is broken down as follows:
5 minute warm up
3 x 2.5 minutes @ 5k pace (1st interval is at 1% incline, 2nd at 2%, 3rd at 3%)
Repeat the 3 x 2.5 minutes @ 5k pace (1%, 2% and 3%)
5 minute cool down
The workout really gets your legs moving and your heart beating fast and is perfect when you don’t have much time or are scheduled for a shorter, quality effort.