naw dude your not stupid, I'm just not explaining it correctly. think of it like this each minute as a block ... so 15 sec sprint, then 45 sec jog,thats one block, or 20 sec sprint, 40 sec jog that would be another block look at it like this

2min jog warm up
(1) 20 sec sprint, 40 sec pace down
(2) 20 sec sprint, 40 sec pace down
(3) 20 sec sprint, 40 sec pace down
(4) 15 sec sprint, 40 sec pace down
2min jog cool down.

now that would be a starting point, you want to try to increase both your sprint times (so you reach 30 sec sprint, 30 sec pace down), and how many blocks you can perform (up to 15).

Is that more clear now?

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