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The pause times are longer than the load times for this interval. The relatively long breaks, reduce the mental load. You can fully concentrate on a high mechanical muscle stimulation during the sets. By choosing the optimal strength levels (see below), you will perform at least the last two sets at your absolute limit with high intensity.


Warm up70


Give more85


Give more95


Give it all100


Go to your limits100

Strength Levels

You start this interval at a challenging level for you (see below for warm-up). The goal is that the first 3 sets, within the 40 seconds, bring you closer and closer to your performance limit. To do this, increase by one step at a time. From set 4 on, you’re right at the limit. If necessary, go back one step at the last set. The illustration shows a possible sequence of the 5 sets.

If you manage sets 3-5 on the same level, you increase one level on set 1 and the whole thing starts over.

We recommend performing a short warm-up series before the actual interval. You can do this by performing the exercise at a lower strength level for 30-60 seconds in a controlled manner and at a low execution speed. In this way you will achieve a good blood circulation in the muscles.

Choose the speed so that you do a minimum of 10 and a maximum of 15 repetitions in the 40 seconds.