Hi All,
this is my second tease and i hope to do better than the previous. Before start i give you some info.
1)open the folloiwng links:
-http://a.bestmetronome.com/ [the rate will be indicated as M=number]
-http://www.beach-fitness.com/tabata/Tabata%20Clock%20v3.15%20(beach-fitness.com).swf
-http://online-stopwatch.chronme.com/ [optionally]
2) Stroking structions between brackets.
3) Lube
Enjoy...