- The speeds and inclines listed are suggested starting points.
Increase or decrease the speed and/or incline according to your fitness level.
- Use the Perceived Exertion Scale to determine if you are working at the correct level.
|
Time
|
Intensity/Speed
|
Incline
|
Perceived Exertion
|
|
5 min
|
2.5 mph – warm-up
|
1%
|
Level 2
|
|
5 min
|
2.9
|
1%
|
Level 3-4
|
|
10 min
|
3.0
|
1%
|
Level 4-5
|
|
10 min
|
3.2
|
1%
|
Level 5-6
|
|
5 min
|
3.0
|
1%
|
Level 4-5
|
|
5 min
|
2.9
|
1%
|
Level 3-4
|
|
5 min
|
2.5 – cool down
|
1%
|
Level 2
|
|