This is strictly an Aerobic Energy System conditioning drill. I give a choice to the athlete to either perform 30 seconds ON and 30 seconds to recover (20 reps of each) or the 60 second option (10 reps of each). The only difference is the amount of cycles through that it will take to get to 20 minutes and the intensity that the person is able to control. This is an “Aerobic” conditioning drill so control your intensity. If you go too intense you will likely switch to the Lactic Acid or “Pain” system and fail. Regulate your levels of intensity so you get through the 20 minutes.
