Step by step instructions
Increase the incline to 2% and leave it there for the entire cardio interval. Increase speed to 6.0 mph for the first 5 minutes, then to 7.0 mph for next 5 minutes. Sprint for 1 minute at 7.5 to 8.0 mph. Reduce speed for the last 2 minutes to 5.0 or 5.5 mph.