| Morning Cardio Intervals Session | |||||
| Section 1 Repeated this Twice Before Moving into Section 2 | |||||
| Level | Time | Resistence | Incline | Strides | |
| 1 | 0.5 | 50 | 5 | 120-130 | |
| 2 | 0.5 | 60 | 5 | 120-130 | |
| 3 | 0.5 | 70 | 5 | 115-125 | |
| 4 | 0.5 | 80 | 5 | 115-125 | |
| 5 | 0.5 | 90 | 5 | 105-115 | |
| 6 | 0.5 | 100 | 5 | 95-100 | |
| 7 | 0.5 | 100 | 10 | 85-95 | |
| 8 | 0.5 | 100 | 20 | 85-95 | |
| 7 | 0.5 | 100 | 10 | 85-95 | |
| 6 | 0.5 | 100 | 5 | 95-100 | |
| 5 | 0.5 | 90 | 5 | 105-115 | |
| 4 | 0.5 | 80 | 5 | 115-125 | |
| 3 | 0.5 | 70 | 5 | 115-125 | |
| 3 | 0.5 | 60 | 5 | 120-125 | |
| 2 | 0.5 | 50 | 5 | 120-125 | |
| 1 | 0.5 | 40 | 5 | 125-135 | |
| Recovery | 1 | 40 | 5 | 125-135 | |
| Sprint | 1 | 100 | 20 | 85-95 | |
| Recovery | 1 | 40 | 5 | 115-125 | |
| Sprint | 1 | 40 | 5 | 155-165 | |
| Recovery | 1 | 40 | 5 | 115-125 | |
| Section 2 Repeated Above Twice | |||||
| 1 | 0.5 | 50 | 5 | 110-120 | |
| 2 | 0.5 | 60 | 5 | 110-120 | |
| 3 | 0.5 | 70 | 5 | 100-115 | |
| 4 | 0.5 | 80 | 5 | 100-115 | |
| 5 | 0.5 | 90 | 5 | 95-105 | |
| 6 | 0.5 | 100 | 5 | 86-100 | |
| 7 | 0.5 | 100 | 10 | 86-96 | |
| 8 | 0.5 | 100 | 20 | 86-96 | |
| 7 | 0.5 | 100 | 10 | 86-96 | |
| 6 | 0.5 | 100 | 5 | 86-100 | |
| 5 | 0.5 | 90 | 5 | 90-100 | |
| 4 | 0.5 | 80 | 5 | 100-115 | |
| 3 | 0.5 | 70 | 5 | 100-115 | |
| 3 | 0.5 | 60 | 5 | 120-130 | |
| 2 | 0.5 | 50 | 5 | 120-130 | |
| 1 | 0.5 | 40 | 5 | 125-135 | |
| Recovery | 1 | 40 | 5 | 125-135 | |
| Sprint | 1 | 100 | 20 | 85-95 | |
| Recovery | 1 | 40 | 5 | 125-135 | |
| Sprint | 1 | 100 | 20 | 85-95 | |
| Recovery | 1 | 40 | 5 | 125-135 | |
| Sprint | 1 | 100 | 20 | 85-95 | |
| Recovery | 1 | 40 | 5 | 125-135 | |
| Sprint | 1 | 100 | 20 | 85-95 | |
| Recovery | 1 | 40 | 5 | 125-135 | |
| Sprint | 1 | 100 | 20 | 90-100 | |
| Recovery | 1 | 40 | 5 | 120-130 | |
| Speed Sp | 1 | 40 | 5 | 156-165 | |
| Recovery | 1 | 40 | 5 | 120-130 | |
| Speed Sp | 1 | 40 | 5 | 156-165 | |
| Recovery | 1 | 40 | 5 | 120-130 | |
| Speed Sp | 1 | 40 | 5 | 156-165 | |
| Recovery | 1 | 40 | 5 | 120-130 | |
| Speed Sp | 2 | 40 | 5 | 160-170 | |