(40 minute default)
Incline |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
L1 | 1 | 2 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 2 | 1 | |
| L2 | 2 | 2 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 2 | 2 |
| L3 | 2 | 3 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 3 | 2 |
Speed
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
L1 | 2 | 2.5 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 2.5 | 2 |
L2 | 3 | 3.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 3.5 | 3 |
L3 | 2 | 3.5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 3.5 | 2 |
(40 minute default)
This is 
Incline |
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L1 | 1 |
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| 2 | 2 | 2 | 2 | 2 | 2 | 2 | 2 | 2 | 2 | 2 |
| 2 |
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| L2 | 2 |
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| 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
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| L3 | 2 |
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Speed |
| 1 | 2 | 3 |
| 4 | 5 | 6 |
| 7 | 8 | 9 |
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L1 | 1 | 1 | 2.5 | 2.5 | 2.5 | 2.5 |
| 2.5 | 2.5 | 2.5 |
| 2.5 |
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| L2 | 2 | 2 | 3.5 | 3.5 | 3.5 | 3.5 |
| 3.5 | 3.5 | 3.5 |
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| 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
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| 2 |
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| L3 | 2 | 3 | 4.5 | 4.5 | 4.5 | 4.5 |
| 4.5 | 4.5 | 4.5 |
| 4.5 |
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| 4.5 |
| 4.5 |
| 4.5 |
| 4.5 |
| 4.5 |
| 4.5 |
| 3 |
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: (20 minute default)
Incline |
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| 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
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L1 | 1 |
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| 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 1 | 1 |
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| L2 | 2 |
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| 5 |
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| 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 2 | 2 |
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| L3 | 3 |
| 4 |
| 6 |
| 6 |
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| 6 | 6 | 6 | 6 | 6 | 6 | 6 | 6 | 6 | 6 | 6 | 6 | 6 | 4 | 3 |
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Speed |
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| 1 | 2 | 3 | 4 |
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L1 |
| 1 | 1.5 | 3.5 | 3.5 |
| 3.5 |
| 3.5 | 3.5 | 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
| 3.5 |
| 2.5 |
| 1.5 |
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| L2 |
| 2 | 2.5 | 4.5 | 4.5 |
| 4.5 |
| 4.5 | 4.5 | 4.5 |
| 4.5 |
| 4.5 |
| 4.5 |
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| L3 |
| 3 | 4.5 | 5.5 | 5.5 |
| 5.5 |
| 5.5 | 5.5 | 5.5 |
| 5.5 |
| 5.5 |
| 5.5 |
| 5.5 |
| 5.5 |
| 5.5 |
| 5.5 |
| 5.5 |
| 5.5 |
| 3.5 |
| 2.5 |
| 1.5 |
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