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Print It Cardio: Elliptical Interval With Shrinking Recovery

Time Resistance SPM*
00:00-3:00
5
120-130 Warm up
03:00-6:00
7
130 Warm up
06:00-06:45
7
180-190 RPE** 7
06:45-8:15
7
130-140 Recover
08:15-9:00
8
190-200 RPE 8
9:00-10:30
7
130-140 Recover
10:30-11:15
8
200-210 RPE 8
11:15-12:45
6
130-140 Recover
12:45-13:30
8
200-210 RPE 9
13:30-14:30
6
130-140 Recover
14:30-15:15
8
200-210 RPE 9
15:15-16:15
6
130-140 Recover
16:15-17:00
8
200-210 RPE 9
17:00-17:45
6
130-140 Recover
Time Resistance SPM*
17:45-18:30
8
190-200 RPE 9
18:30-19:00
5
120-130 Recover
19:00-19:30
8
190-200 RPE 9-10
19:30-20:00
5
120-130 Recover
20:00-20:30
8
190-200 RPE 9-10
20:30-21:00
5
130-140 Recover
21:00-21:30
8
190-200 RPE 9-10
21:30-22:00
5
130-140 Recover
22:00-22:30
8
190-200 RPE 9-10
22:30-24:30
5
130-140 Recover
24:30-27:00
7
120-130 Backwards
27:00-30:00
5
120-130 No hands

*SPM = Strides Per Minute
**RPE = Rate of Perceived Exertion

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