How to do the Elliptical Intervals
Step by step
- Step onto the pedals, hold the handles, and start gliding to warm up.
- Push hard for about 30 seconds, driving with your legs and arms.
- Then glide easy for about 60 seconds to recover.
- Repeat the hard and easy pattern for your planned rounds.
- Take short breaks whenever you need - this should challenge you, not wear you out.
The thing people get wrong
This is a low-impact interval, so you can push the hard bouts fairly hard - just keep your posture tall rather than slumping on the handles.
Coaching cue
Drive the hard bouts with faster strides and harder handle pushes, not resistance alone.
Make it easier or harder
- Easier: Push for 15 seconds and glide easy for 90 between rounds.
- Harder: Raise the resistance for the hard bouts or stretch them to 45 seconds.
Muscles worked
- Primary: Cardio
- Secondary: Quads, Glutes
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.