Advanced (Running, no incline)

Warm Up min 0-5 4.0mph
  min 5-8 4.6+
  min 8-10 7.5+
  min 10-13 4.6+
  min 13-15 7.7+
  min 15-18 4.6+
  min 18-20 7.9+
  min 20-23 4.6+
  min 23-25 8.3+
  min 25-28 4.6+
  min 28-30 8.7+
  min 30-33 4.6+
  min 33-35 9.1+
Cool Down min 35-40 3.5+