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Cardio Workout: Elliptical Speed Play

Time Resistance SPM*
00:00-3:00 3 130 Warm up
03:00-5:00 5 140 Warm up
05:00-06:00 7 140-150
06:00-07:00 7 150-160
07:00-8:00 7 160-170
08:00-9:00 7 170-180
09:00-10:00 7 180-190
10:00-10:30 9 190-200 Sprint
10:30-12:00 7 140-150
12:00-12:30 9 190-210 Sprint
12:30-14:00 7 140-150
14:00-14:30 9 200-210 Sprint
14:30-16:00 7 140-150
16:00-16:30 9 200-210 Sprint
16:30-18:00 7 140-150
18:00-18:30 9 190-200 Sprint
18:30-20:00 7 140-150
20:00-21:00 7 180-190
21:00-22:00 7 170-180
22:00-23:00 7 160-170
23:00-24:00 7 150-160
24:00-25:00 7 140-150
25:00-27:00 5 130-140 Cool down
27:00-30:00 3 130-140 Cool down

*SPM = Strides Per Minute

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