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The rest times are longer than the work times in 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


Go for it now95


Go to your limit100


Go to your limit100

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 limit. Increase one level per set. From set 4 you are at your limit. If necessary, you can go back one level for 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 all over again.

We recommend a short warm-up series before the actual interval. You can do the exercise at an even lower 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.