Intermediate(Running, no incline)

Warm Up mins 0-5 6.0+mph
  mins 5-6 4.0+
  mins 6-8 6.2+
  mins 8-9 4.1+
  mins 9-11 6.4+
  mins 11-12 4.2+
  mins 12-14 6.6+
  mins 14-15 4.3+
  mins 15-17 6.8+
  mins 17-18 4.4+
  mins 18-20 7.0+
  mins 20-21 4.5+
  mins 21-23 7.0+
  mins 23-24 4.6+
  mins 24-26 7.2+
  mins 26-27 4.6+
  mins 27-29 7.4+
  mins 29-30 4.6+
Cool Down mins 30-35 3.5