AM Session: CrossRamp
Warm Up - Increase heart rate 10 beats every two minutes (108-162). 10 to 12 minutes. Recover to (108-126) as quickly as possible. 1 1/2 - 2 minutes.

1. (126-144) (Incline 8) - 2 minutes
2. (108-126) (Incline 2) - 2 minutes
3. (126-144) (Incline 10) - 2 minutes
4. (108-126) (Incline 2) - 2 minutes
5. (126-144) (Incline 12) - 2 minutes
6. (108-126) (Incline 2) - 2 minutes
7. (144-162) (Incline 14) - 2 minutes
8. Repeat 1 through 7

Cooldown - drop heart rate gradually from (around 155) to (around 117) in about 5 minutes.

PM Session: CrossRamp
Warm Up - Increase heart rate 10 beats every two minutes (108-162). 10 to 12 minutes. Recover to (108-126) as quickly as possible. 1 1/2 - 2 minutes.

1. (126-144) (Incline 8) - 2 minutes
2. (108-126) (Incline 2) - 2 minutes
3. (126-144) (Incline 10) - 2 minutes
4. (108-126) (Incline 2) - 2 minutes
5. (126-144) (Incline 12) - 2 minutes
6. (108-126) (Incline 2) - 2 minutes
7. (144-162) (Incline 14) - 2 minutes
8. (Repeat 1 through 7) x 2

Cooldown - drop heart rate gradually from (around 155) to (around 117) in about 5 minutes.