10 minutes at easy (nasal breathing only)
Rest 1 minute
3 minutes at hard
Rest 3 minutes
Try and hold nasal only for as long as possible on these intervals. At conclusion of work interval, take first 7-10 breaths during rest with a :02 second hold of the inhale. Try to return to nasal as soon as possible during recovery period. + 5 minutes at easy. Complete this immediately after completing 7-10 breaths following last working interval.