The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from 2 to 10 minutes (depending on how long your total workout will be, and how much time you need to recover).
The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from 2 to 10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout. Ask a trainer what an appropriate interval is for you.