I just found this explanation...is this what you mean?



If so I THINK I've already started doing something like that with the elliptical and bike. Instead of doing long cardio sets I warm up slowly, then push for 30-60 seconds...back off...then push again. I mean I haven't had a real plan of action for this, but I instinctively was thinking I'd get more out of the workout if I did "sprints" of a sort.

Bleachers...um...not so much...but I get the idea. I'm thinking if I can apply this to cardio equipment I have at home and at the gym that'd be great!

Sounds like you 'got it'. Your fast time can be anywhere from 15 seconds to two minutes. And slow time generally same time to double of fast time. Total fast time can vary from 3-6 minutes. Fast times/slow times on machines are somewhat limited by how long it takes for the machine to change speed, resistance, or grade(steepness), anyway its fun to play around with different times and other variables.

I know...this is really cool! I had already been doing this and didn't realize what I was doing. I was actually tipped off to the idea of "sprinting" through PPLP so I was just trying to create that same idea on the elliptical and treadmill. I figured it was efficient use of my time. With both machines I use the slower times to increase my incline or resistance and then by the time I'm doing the fast interval I'm doing it at a higher intensity overall! And yeah, I have been changing my fast times too. I started at about 30 seconds (while watching t.v. I'd do it during a short commercial) and then I started watching the clock and pushing for a minute. So far so good!