Avg HR overnight:
Weight: 237 (-3 for the week)

AM Session: CrossRamp
Warm Up - Increase HR 10 beats every two minutes up to AT (144-162) - 10 minutes
Recover down to Zone 2 (108-126) as fast as possible. (1.5 - 2 minutes)

1. Zone 3 (Incline 4-6) for 3 minutes
2. Zone 2 (Incline 2-4) for 2 minutes
3. Zone 2 (Incline 2) for 2 minutes
4. Zone 3 (Incline 6-8) for 3 minutes
5. Zone 3 (Incline 4-6) for 2 minutes
6. Zone 2 (Incline 2) for 2 minutes
7. Zone 3 (Incline 8-10) for 3 minutes
8. Zone 3 (Incline 6-8) for 2 minutes
9. Zone 2 (Incline 2) for 2 minutes
10. AT (Incline 10-12) for 3 minutes
11. Zone 3 (Incline 8-10) for 2 minutes
12. Zone 2 (Incline 2) for 2 minutes
13. Repeat 1-12

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