 
     
  | Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 | 
|---|---|---|---|---|---|---|---|
| 12:00 | 33:00 | 
| Warm Up(14:00) | |
| Main Set | |
| Zone 3 | 5:00 | 
| Zone 2 | 3:00 | 
| Zone 3 | 7:00 | 
| Zone 2 | 3:00 | 
| Zone 3 | 9:00 | 
| Zone 2 | 3:00 | 
| Zone 3 | 7:00 | 
| Zone 2 | 3:00 | 
| Zone 3 | 5:00 | 
| Cool Down(1:00) | |
 Remove 1 second from timer
Remove 1 second from timer
            Add 1 second to timer
Add 1 second to timer
            Remove 10 seconds from timer
Remove 10 seconds from timer
            Add 10 seconds to timer
Add 10 seconds to timer