Beginner Chart
Week	Frequency	Time	Sprint	Active Rest
1	2x/wk	5 min	30 sec	90 sec
2	2x/wk	6 min	30 sec	90 sec
3	2x/wk	7 min	30 sec	90 sec
4	3x/wk	5 min	30 sec	90 sec
5	3x/wk	8 min	30 sec	60 sec
6	3x/wk	9 min	30 sec	60 sec
7	3x/wk	10 min	30 sec	60 sec
8	3x/wk	8 min	30 sec	60 sec

Intermediate Chart
Week	Frequency	Time	Sprint	Active Rest
1	3x/wk	5 min	30 sec	60 sec
2	3x/wk	6 min	30 sec	60 sec
3	3x/wk	7 min	30 sec	60 sec
4	3x/wk	5 min	30 sec	60 sec
5	3x/wk	8 min	30 sec	30 sec
6	3x/wk	9 min	30 sec	30 sec
7	3x/wk	10 min	30 sec	30 sec
8	3x/wk	8 min	30 sec	30 sec

Advanced Chart
Week	Frequency	Time	Sprint	Active Rest
1	3x/wk	8 min	30 sec	30 sec
2	3x/wk	9 min	30 sec	30 sec
3	3x/wk	10 min	30 sec	30 sec
4	3x/wk	8 min	30 sec	30 sec
5	3x/wk	10 min	30 sec	15 sec
6	3x/wk	11 min	30 sec	15 sec
7	3x/wk	12 min	30 sec	15 sec
8	3x/wk	8 min	30 sec	15 sec