AM Session: CrossRamp
Warm Up - Increase HR 10 beats every two minutes up to (144-162) - 10 to 12 minutes.
Recover (108-126) as fast as possible. (about 2 minutes)

1. (126-144) (Incline 8) - 5 minutes
2. (126-144) (Incline 2) - 5 minutes (use speed to keep HR in zone)
3. (108-126) (Incline 2) - 2 minutes
4. (126-144) (Incline 10) - 5 minutes
5. (144-162) (Incline 2) - 3 minutes
6. (108-126) (Incline 2) - 2 minutes
7. (Repeat 1 -6) x 3

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.