Summary - The Honey Badger is a one-hour workout that increases speed and endurance. It is the ideal mix of base endurance and sprint work, specifically engineered to improve your middle to long distance performance. You get a five page document with sample heart rate graph data, links, tools, and detailed descriptions on how to do it. It can be used for running, biking, or even swimming!
What you will need - A heart rate monitor is very useful. Other than that, you can get precise results on a treadmill or trainer, but those aren't required.