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 2 (108-126)(Incline 2) - 4 minutes
2. Zone 2 (108-126)(Incline 10) - 4 minutes
3. (Repeat 1 and 2) x 15

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