Pyramid Interval Running

So I was doing some research on cardio and came across this fat-blasting, extremely tiring workout! It is called Pyramid Interval training. It is done with a treadmill, and is considered Anaerobic, as well as Aerobic. (visit this website to see a description of both
http://www.myfooddiary.com/resources/ask_the_expert/aerobic_vs_anaerobic.asp) What you do is try to reach a target speed, for example we'll use 9mph (this is the highest speed you will reach) so this is what you do
Min Speed
0-1: 5mph
1-2: 6mph
2-3: 5mph
3-4: 7mph
4-5: 5mph
5-6: 8mph
6-7: 5mph
7-8: 9mph (once you reach this, you start going back down)
8-9: 5mph
9-10: 8mph
10-11: 5mph
11-12: 7mph
12-13: 5mph
13-14: 6mph
14-15: 5mph
and cool down
THATS IT!!!!!!!