After a good warm-up all out for 2 20 second sprints. After that 5 minute rest and then go for 1 minute all out effort. This is followed by 15 minutes of recovery. To end the test you do an 5 minute all out interval. This isn’t a easy test and you won’t be fully recovered for the 5 minute effort. However, if you keep the rest intervals the same every time you do this test, you will get a nice insight of your anaerobic capabilities and how good you recover.