Total time= 40 minutes
| Minutes | Speed | Elevation |
| 0-0.30 | 1.8 | Walk on your toes |
| 0.30- 1 min | 1.8 | Walk on your heels |
| 1-2 | 2.8 | 6 |
| 3-4 | 3 | 0 |
| 4-5 | 3.3 | 0 |
| 5-6 | 3.3 | 9 |
| 6-7 | 3.3 | 12 |
| 7-9 | 3 | 12 |
| 9-10 | 3.5 | 0 |
| 10-11 | 4 | 3 |
| 11-14 | 2.8 | 15 |
| 14-15 | 3 | 9 |
| 16-17 | 3 | 0 |
| 18-19 | 2.8 | 0 |
Stretch calves
Do two sets of the following:
1.) 15 squats
2.) 15 lunges
10 minutes at stationary bike level 3
My Notes: Next time try adding more levels to gradually build up to elevations.
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