You don't have to do it the exact times. The intervals in that workout are a great place to start for someone looking to follow a plan, but if you're doing your own thing, that's cool too. I know that doesn't sound very structured, but I can't imagine forcing everyone to do the same workout despite their own personal needs and time constraints. I hope that lack of structure doesn't discourage anyone though! The main thing I want to do here is encourage everyone in their workouts, challenge and motivate each of us to do progressively better, and work together to figure out the best diets for each of us. Kind of like, figuring out as a group what works for each individual. That's my goal, anyway....