Interval Program for the Week

This week my interval program included the stair master at level 4 (recovery) and level 11 (work).  Intervals are 45 seconds/75 seconds with 2 minute warm-up and cool down.  My recovery HR is about 136, so I need to stay at this level for another week and try to bring that down to 130, then I will increase to 60 seconds/60 seconds.