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Print It: Elliptical Workout

Time Level SPM* Details
00:00-03:00 3 130 Warm up
03:00-05:00 3 150 Warm up
05:00-07:00 5 150 No hands
07:00-09:00 7 170 Hands — Pull
09:00-11:00 5 150 No hands
11:00-13:00 9 170 Hands — Push
13:00-15:00 5 140 No hands
15:00-16:00 7 200 Hands
16:00-18:00 7 130 Backwards with hands
18:00-19:00 7 150 Forward no hands
19:00-21:00 9 170 Hands — Push
21:00-23:00 5 130 No hands
23:00-24:00 7 200 Hands
24:00-26:00 5 130 Hands
26:00-27:00 3 120 Cool down
27:00-29:00 3 120 Backwards
29:00-30:00 3 110 Cool down

*SPM = Stride per minute
Set incline to 20 to 30 percent

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