man that's HARD!!!
So I tried the 15 work 45 rest on the elliptical trainer... (I'm not running in the gym so I can save myself for football.)
I decided to do no fewer than 230 strides per minute during the 15 secs and recover at whatever my legs felt like. Usually about 110-125 spm. I did it at level 10 of 20.
At interval #7 I had a stitch in my side and my heart was straining to get out of my chest! Sweat was flying off me and I was offending the people next to me with my profanity.
This is my new routine! I think I'll do this every other day for 20 minutes to get my run speed up and get my belly flat.
Man I love this board.