Time | Resistance | SPM* | Notes |
---|---|---|---|
00:00-3:00 |
|
130 | Warm up |
03:00-5:00 |
|
130 | |
05:00-8:00 |
|
140 | Speed up |
08:00-10:00 |
|
140 | Pull |
10:00-13:00 |
|
140 | Backward |
13:00-15:00 |
|
140 | Forward/Push | 15:00-17:00 |
|
140 | Backward |
17:00-20:00 |
|
150 | Forward |
20:00-23:00 |
|
130 | Cooldown |