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