Treading—Elliptical, Nu-Step, or Bike

Minute Milestone Notes
1-5 Warm up pace, increase pace last 2 min
5-6 Hill #1 Keep pace, increase level to 2
6-7 Level 4
7-8 Level 5
8-9 Level 7
9-10 Level 9
10-11 RPE Level 9
11-12 Level 7
12-13 Level 5
13-15 Increase pace to RPE of 6 at level 2, Level 4
15-16 Increase arm use
16-17 Decrease pace
17-18 Hill #2 Level 5
18-19 Level 5
19-20 Level 7
20-21 Level 8
21-22 Level 9, strong arms
22-23 RPE Level 10, strong arms
23-24 Level 8, strong arms
24-25 Level 5
25-26 Hill #3 Level 8, decrease pace
26-28 Level 8
28-29 Level 8, change pedal direction
29-30 Level 10, strong arms
30-31 Level 8
31-32 Level 7
32-33 Level 5
33-34 RPE Level 3
34-35 Level 2 Increase pace, pedal forward
35-36 Keep fast pace
36-38 Decrease pace
38-39 Decrease pace
39-40 Decrease pace to warm up pace, level 1-2
40-41 Stand tall while pedaling, roll shoulders
41-42 Deep breathing
42-43 Pedal backwards at level 1
42-44 Step off elliptical and walk around gym
44-45 Stretch

 

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