Male Speaker: Okay, now it's intervals for power dominate sports. Now what you do is very simple, you dash 15 meters as hard as you can and then you come back for 120 seconds for full two minutes, slowly recovering your breath, because it's very taxing on the oxygen system, it's very hard on the muscles. Now a very important say, if some guys here thinks that he can build muscle on doing cardiovascular, this is it. This 30 second sprint I just did is equal to 6 reps. Now, if you want to get all the muscle mass, combo of both, and you are gotten.