Up the Clock - Starting with 1 minute of running increasing to 5 minutes in 1 minute increments, then decrease in 1 minute increments. Recovery between each interval is half the running time. 1 min, r 30s, 2 min, r 1 min, 3 min, r 1 min 30, 4 min, r 2 mins, 5min, r 2 min 30, 4 min, r 2 min, 3 min, r 1 min 30, 2 min, r 1 min, 1 min.