(40 minute default)
Incline
L1
L2
L3
1
1
2
2
2
2
2
3
3
3
4
5
4
3
4
5
5
3
4
5
6
3
4
5
7
3
4
5
8
3
4
5
9
3
4
5
10
3
4
5
11
3
4
5
12
3
4
5
13
3
4
5
14
3
4
5
15
3
4
5
16
3
4
5
17
3
4
5
18 | 19 | 20 |
3 | 2 | 1 |
4 | 2 | 2 |
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 |
| 1 |
| 2 |
| 3 |
| 4 |
| 5 |
| 6 |
| 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 |
| 17 |
| 18 |
| 19 |
| 20 |
| |||||||||||
L1 | 1 |
| 1 |
| 2 |
| 2 |
| 2 |
| 2 |
| 2 | 2 | 2 | 2 | 2 | 2 | 2 | 2 | 2 | 2 |
| 2 |
| 2 |
| 1 |
| 1 |
| ||||||||||||
| L2 | 2 |
| 2 |
| 3 |
| 3 |
| 3 |
| 3 |
| 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
| 3 |
| 3 |
| 2 |
| 2 |
| |||||||||||
| L3 | 2 |
| 3 |
| 4 |
| 4 |
| 4 |
| 4 |
| 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 |
| 4 |
| 4 |
| 3 |
| 2 |
| |||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||
Speed |
| 1 | 2 | 3 |
| 4 | 5 | 6 |
| 7 | 8 | 9 |
| 10 |
| 11 |
| 12 |
| 13 |
| 14 |
| 15 |
| 16 |
| 17 |
| 18 |
| 19 |
| 20 | |||||||||
L1 | 1 | 1 | 2.5 | 2.5 | 2.5 | 2.5 |
| 2.5 | 2.5 | 2.5 |
| 2.5 |
| 2.5 |
| 2.5 |
| 2.5 |
| 2.5 |
| 2.5 |
| 2.5 |
| 2.5 |
| 2.5 |
| 1 |
|
| 1 |
| |||||||||
| L2 | 2 | 2 | 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 |
|
| 2 |
| ||||||||
| L3 | 2 | 3 | 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 |
|
| 2 |
| ||||||||
: (20 minute default)
Incline | L1 | 1 |
|
| 2 |
|
| 3 |
|
| 4 |
|
| 5 |
|
| 6 |
| 7 |
| 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| |||||||||||||||||||||||||||
|
| 1 |
|
| 1 |
|
| 3 |
|
| 3 |
|
| 3 |
|
| 3 |
| 3 |
| 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 1 | 1 |
| |||||||||||||||||||||||||||
|
| L2 | 2 |
|
| 2 |
|
| 5 |
|
| 5 |
|
| 5 |
|
| 5 |
| 5 |
| 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 2 | 2 |
| ||||||||||||||||||||||||||
|
| L3 | 3 |
|
| 4 |
|
| 6 |
|
| 6 |
|
| 6 |
|
| 6 |
| 6 |
| 6 | 6 | 6 | 6 | 6 | 6 | 6 | 6 | 6 | 6 | 6 | 4 | 3 |
| ||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||
Speed |
| L1 |
|
| 1 |
| 2 |
| 3 |
| 4 |
|
| 5 |
|
| 6 |
| 7 |
| 8 |
|
| 9 |
|
| 10 |
|
| 11 |
|
| 12 |
|
| 13 |
|
| 14 |
|
| 15 |
|
| 16 |
|
| 17 |
|
| 18 |
|
| 19 |
|
| 20 |
| |||
|
|
|
| 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 |
| ||||
|
| L2 |
|
| 2 |
| 2.5 |
| 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 |
|
| 2.5 |
| |||
28 |
| 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 |
| |||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||
