| Time | Resistance | SPM* | |
| 00:00-3:00 | 3 | 130 | Warm up |
| 03:00-5:00 | 5 | 140 | Warm up |
| 05:00-06:00 | 7 | 140-150 | |
| 06:00-07:00 | 7 | 150-160 | |
| 07:00-8:00 | 7 | 160-170 | |
| 08:00-9:00 | 7 | 170-180 | |
| 09:00-10:00 | 7 | 180-190 | |
| 10:00-10:30 | 9 | 190-200 | Sprint |
| 10:30-12:00 | 7 | 140-150 | |
| 12:00-12:30 | 9 | 190-210 | Sprint |
| 12:30-14:00 | 7 | 140-150 | |
| 14:00-14:30 | 9 | 200-210 | Sprint |
| 14:30-16:00 | 7 | 140-150 | |
| 16:00-16:30 | 9 | 200-210 | Sprint |
| 16:30-18:00 | 7 | 140-150 | |
| 18:00-18:30 | 9 | 190-200 | Sprint |
| 18:30-20:00 | 7 | 140-150 | |
| 20:00-21:00 | 7 | 180-190 | |
| 21:00-22:00 | 7 | 170-180 | |
| 22:00-23:00 | 7 | 160-170 | |
| 23:00-24:00 | 7 | 150-160 | |
| 24:00-25:00 | 7 | 140-150 | |
| 25:00-27:00 | 5 | 130-140 | Cool down |
| 27:00-30:00 | 3 | 130-140 | Cool down |
*SPM = Strides Per Minute