Time	Resistance	SPM*	Notes
00:00-3:00	3	130	Warmup
03:00-5:00	5	130	Warmup
05:00-10:00	5	140	Speed up
10:00-15:00	7	140	Backwards
15:00-20:00	7	140	Forwards
20:00-22:30	7	140	Push
22:30-25:00	7	140	Pull
25:00-30:00	5	140	No hands
30:00-35:00	3	130	Cooldown

*SPM = Strides Per Minute
Use this workout as a guideline and adjust the resistance and the strides per minute to your level.