via – popsugar.com
| TIME | RESISTANCE | SPM* | NOTES |
|---|---|---|---|
| 00:00-3:00 | 3 | 130 | Warm up |
| 03:00-5:00 | 5 | 130 | Warm up |
| 05:00-10:00 | 5 | 140 | Speed up |
| 10:00-15:00 | 7 | 140 | Backward |
| 15:00-20:00 | 7 | 140 | Forward |
| 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 | Cool down |
*SPM = strides per minute
Incline = 20 percent
Use this workout as a guideline, and adjust the resistance and the strides per minute to your level. Click here for a printable version of this workout to take to the gym.
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