Cluster cardio is a new cardio hack that allows you to combine the benefits of high intensity interval bursts with a longer session to allow for maximal calorie burn. The varying pace keeps you guessing and makes the session fly by. Learn how to do it here!
This workout contains two modes: Cruise and Interval.
Your "cruising" speed/resistance is up to you. It should be a relatively easy effort. On many elliptical machines, this will be on a resistance of approximately 5. The speed should be enough to feel your body moving but not cause you to be out of breath.
All segments of time below involve the 'cruise' speed. However within that segment (anytime you want) perform the "interval" set. The interval might be around 10 resistance and pedaling as fast as you can. It will vary based on your machine and your fitness level.