| Time | Speed (mph) |
Incline | RPE* |
|---|---|---|---|
| 0:00-5:00 | 6.0 | 1.0 | 4-6 |
| 5:00-6:00 | 8.0 | 1.0 | 7-8 |
| 6:00-7:00 | 4.0 | 1.0 | 3-4 |
| 7:00-8:00 | 8.0 | 1.0 | 7-8 |
| 8:00-9:00 | 4.0 | 1.0 | 3-4 |
| 9:00-10:00 | 8.1 | 1.0 | 7-8 |
| 10:00-11:00 | 4.0 | 1.0 | 3-4 |
| 11:00-12:00 | 8.1 | 1.0 | 7-8 |
| 12:00-13:00 | 4.0 | 1.0 | 3-4 |
| 13:00-14:00 | 8.2 | 1.0 | 8-9 |
| 14:00-15:00 | 4.0 | 1.0 | 3-4 |
| 15:00-16:00 | 8.2 | 1.0 | 8-9 |
| 16:00-17:00 | 3.8 | 1.0 | 3-4 |
| 17:00-18:00 | 8.3 | 1.0 | 8-9 |
| 18:00-19:00 | 3.8 | 1.0 | 3-4 |
| 19:00-20:00 | 8.3 | 1.0 | 8-10 |
| 20:00-21:00 | 3.6 | 1.0 | 3-4 |
| 21:00-22:00 | 8.4 | 1.0 | 9-10 |
| 22:00-23:00 | 3.6 | 1.0 | 3-4 |
| 23:00-24:00 | 8.4 | 1.0 | 9-10 |
| 24:00-26:00 | 3.6 | 3.0 | 4-5 |
| 26:00-30:00 | 6.0 | 1.0 | 5-6 |
*RPE = Rate of Perceived Exertion