| TIME | SPEED (MPH) | INCLINE | NOTES |
|---|---|---|---|
| 0:00-4:00 | 4.0 | 0.0 | Warmup |
| 4:01-4:30 | 7.0 | 5.0 | |
| 4:31-5:30 | 3.3 | 0.0 | Recover |
| 5:31-6:00 | 7.0 | 5.0 | |
| 6:01-7:00 | 3.3 | 0.0 | Recover |
| 7:01-7:30 | 7.0 | 5.0 | |
| 7:31-8:30 | 3.3 | 0.0 | Recover |
| 8:31-9:00 | 7.0 | 5.0 | |
| 9:01-10:00 | 3.3 | 0.0 | Recover |
| 10:01-10:30 | 7.0 | 5.0 | |
| 10:31-11:30 | 3.3 | 0.0 | Recover |
| 11:31-12:00 | 7.0 | 5.0 | |
| 12:01-16:00 | 4.0 | 0.0 | Cooldown |