10 minutes of warm up at zone recovery with heart rate recovery

10 seconds of high [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

10 seconds of max [Fixed resistance 2]

1 minute of rest

10 seconds of high [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

10 seconds of max [Fixed resistance 2]

1 minute of rest at zone recovery with heart rate recovery

10 seconds of high [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

10 seconds of max [Fixed resistance 2]

1 minute of rest at zone recovery with heart rate recovery

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

2 minutes of rest set at zone recovery with heart rate recovery

10 seconds of high 2 [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

10 seconds of max [Fixed resistance 2]

1 minute of rest

10 seconds of high [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

1 minute of rest at zone recovery with heart rate recovery

10 seconds of high [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

10 seconds of max [Fixed resistance 2]

1 minute of rest at zone recovery with heart rate recovery

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

2 minutes of rest set at zone recovery with heart rate recovery

10 seconds of high 3 [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

10 seconds of max [Fixed resistance 2]

1 minute of rest

10 seconds of high [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

10 seconds of max [Fixed resistance 2]

1 minute of rest at zone recovery with heart rate recovery

10 seconds of high [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

10 seconds of max [Fixed resistance 2]

1 minute of rest at zone recovery with heart rate recovery

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

2 minutes of rest set at zone recovery with heart rate recovery

10 seconds of high 4 [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

10 seconds of max [Fixed resistance 2]

1 minute of rest

10 seconds of high [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

1 minute of rest at zone recovery with heart rate recovery

10 seconds of high [Fixed resistance 2]

10 seconds of higher [Fixed resistance 2]

10 seconds of max [Fixed resistance 2]

1 minute of rest at zone recovery with heart rate recovery

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

30 seconds of left [Fixed resistance 1]

30 seconds of right [Fixed resistance 1]

2 minutes of rest set at zone recovery with heart rate recovery

8 minutes 20 seconds of cool down [Fixed resistance 1]