| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00 — 3:00 | 3 | 130 | Warmup |
| 03:00 — 5:00 | 6 | 140 | |
| 05:00 — 08:00 | 7 | 140 — 150 | |
| 08:00 — 09:00 | 8 | 190 — 200 | Sprint |
| 09:00 — 12:00 | 6 | 150 — 160 | |
| 12:00 — 13:00 | 8 | 190 — 200 | Sprint |
| 13:00 — 16:00 | 7 | 140 — 150 | |
| 16:00 — 17:00 | 8 | 190 —200 | Sprint |
| 17:00 — 20:00 | 6 | 140 — 150 | |
| 20:00 — 21:00 | 7 | 190 — 200 | Sprint |
| 21:00 — 24:00 | 6 | 150 — 160 | |
| 24:00 — 25:00 | 8 | 190 | Sprint |
| 25:00 — 28:00 | 6 | 150 | |
| 28:00 — 30:00 | 4 | 140 | Cooldown |
*SPM = Strides Per Minute
Incline = 20 percent