I get my hearth rate up when I do intervals on the Crosstrainer. One session that I like is: 4'-30"-30"-30"-30"-4'-3'-30"-30"-30"-3'-2'-30"-30"-2'-1'-30"-1'
(1 min active rest after the long ones and 30 sek after the short ones). If I remember it right I think I use to have resistance 14 on the longer ones and 15 on the shorter ones.
If you want we can do it together some time, more fun that way :) Thursday maybe?
I would love to do it on Thursday with you :) Kate also says she has intervals she she does on the cross trainer. Maybe we can get her to join on Thursday too :)