Notes
warm up: 1 minute at 4.0mph; 2 minutes at 5.0mph
interval 1: 1 minute 6.5mph
rest 1: 2 minutes at 4.0mph
interval 2: 1 minute at 7.0mph
rest 2: 2 minutes at 4.0mph
interval 3: 1 minute at 7.5 mph
rest 3: 2 minutes at 4.0mph
interval 4: 1 minute at 7.5 mph
rest 4: 2 minutes at 4.0 mph