| Time | Level | SPM* | Details |
| 00:00-03:00 | 3 | 130 | Warm up |
| 03:00-05:00 | 3 | 150 | Warm up |
| 05:00-07:00 | 5 | 150 | No hands |
| 07:00-09:00 | 7 | 170 | Hands — Pull |
| 09:00-11:00 | 5 | 150 | No hands |
| 11:00-13:00 | 9 | 170 | Hands — Push |
| 13:00-15:00 | 5 | 140 | No hands |
| 15:00-16:00 | 7 | 200 | Hands |
| 16:00-18:00 | 7 | 130 | Backwards with hands |
| 18:00-19:00 | 7 | 150 | Forward no hands |
| 19:00-21:00 | 9 | 170 | Hands — Push |
| 21:00-23:00 | 5 | 130 | No hands |
| 23:00-24:00 | 7 | 200 | Hands |
| 24:00-26:00 | 5 | 130 | Hands |
| 26:00-27:00 | 3 | 120 | Cool down |
| 27:00-29:00 | 3 | 120 | Backwards |
| 29:00-30:00 | 3 | 110 | Cool down |
*SPM = Stride per minute
Set incline to 20 to 30 percent