Interval Sets are 36-minute strength based workouts consisting of 4 exercises.
Each exercise is repeated three times using a 3-minute interval. You begin the first set as soon as the timer begins, attempt to perform 12 repetitions, and then rest until the 3-minute interval expires, at which point you begin the next set.
If you are easily reaching 12 repetitions during all 3 intervals of an exercise, you’ll want to choose a harder variation or exercise (from the same movement category). If you are not able to perform at least 6 repetitions per interval, you’ll want to find a slightly easier variation or exercise.