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P-11:
Ladder
: (30 minute default)
has on the heart and cardiovascular system.
system with a series of progressively harder exercise intensity's that will improve your overall
aerobic endurance, while also stimulating your anaerobic endurance. Remember as you go
through this workout that it may be challenging for a few minutes, but each progression has been
carefully timed to also provide recovery intervals after the highest intensity interval, so you can feel
Incline
1
2
3
L1
1
1
2
L2
2
2
3
L3
2
3
4
Speed
1
2
3
L1
1
1.5 2
L2
2
2.5
3
L3
2
3
4
P-12 :
Incline
1
2
3
L1
1
1
2
L2
2
2
4
L3
2
3
5
Speed
1
2
3
L1
1
2
3
L2
2
2
4.5
L3
2
3
5
28
4
5
6
7
8
9
3
4
2
3
4
2
4
5
3
4
5
3
5
6
4
5
6
4
4
5
6
7
8
9
3
4
2.5 3
4
2.5
3.5
5
3.5
4
5
3.5
5
6
4
5
6
4
: (20 minute default)
4
5
6
7
8
3
2
3
2
3
2
4
2
4
2
3
5
3
5
3
4
5
6
7
8
9
2
3
2
3
2
3
2
4.5
2
4.5
2
4.5
3
5
3
5
3
5
10 11 12
13 14 15 16
3
4
2
3
4
4
5
3
4
5
5
6
4
5
6
10 11
12
13 14 15
3
4
2.5
3
4
4
5
3.5
4
5
5
6
4
5
6
9
10
11
12
13
14
2
3
2
3
2
3
4
2
4
2
4
2
5
3
5
3
5
3
10
11
12
13
14
2
3
2
3
2
2
4.5
2
4.5
2
3
5
3
5
3
and cardiovascular
17 18 19 20
2
3
4
3
2
1
3
4
5
4
3
2
4
5
6
5
4
3
16 17 18
19
20
2.5
3
4
3.5
2
1
3.5
4
5
3.5
3
2
4
5
6
5
4
3
15
16
17
18
19
2
3
2
3
2
4
2
4
2
2
5
3
5
3
3
15
16
17
18
19
3
2
3
2
2
4.5
2
4.5
2
2
5
3
5
3
3
20
1
2
2
20
1
2
3
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