30 second, 1, 2, 3, 4, 5, 4, 3, 2, 1, 30 seconds all with 3 minute recovery in between.
My ankle is feeling a lot better, but didn't want to push it so did it on the bike. Even though my heart rate data (yay, I found it!) doesn't seem like it, I feel like I was pushing really hard. It's different too than running intervals on the treadmill where you have to keep the pace you set, if not you fall off.