This is a test which measures your aerobic fitness. You will need to measure out 20 meters and run from one end to the other, keeping in time with the bleeps. Each level, the bleeps become faster. You need to carry on until you can't continue any further. Which level will you get to?

4x4min with an increase of pace towards the end of each round of the tournament! 2min recovery between rounds.

3min, 3x1min, 3min, 3x1min, 3min. 2min set recoveries, 30sec rep recoveries between the 1min efforts

This session is the reverse of The Devil's Delight. 6x1min, 3x2min, 2x3min. 30 second recovery between the repetitions, 2 minute recovery between the sets.

3 Sets of 6 minutes broken down into 2x3min (6), 3x2min (6), 6x1min (6). Only 30 sec recovery between the reps and 2min recovery between the sets.

For fans of the Double No Trouble session. This is the reverse! 2x(2min, 1:30, 1min, 30sec, 1min, 1:30min, 2min) with 30sec rep rest and 3min set rest

2x3min, 1x2min with 1min recoveries. A very quick interval session. Great if you want to coincide this with your overal session or just fancy a quick blast.

3x2min, 1x1min with 1min recoveries. A very quick interval session. Great if you want to coincide this with your overal session or just fancy a quick blast.

4x1min, 1x2min with 1min recoveries. A very quick interval session. Great if you want to coincide this with your overal session or just fancy a quick blast.

This session has the same concept to the previous 2 sessions, Gear 1,2,3 and Gear 1,2,3 the progression. You will be working for 20min with 3 different paces. However this time you will spend slightly less time at the slower pace and more at the faster pace!