| 1 | Warm up (129 bpm) | 03:43 | |
| 2 | Warm up (132 bpm) | 02:45 | |
| 3 | Warm up (135 bpm) | 03:06 | |
| 4 | Warm up (137 bpm) | 03:08 | |
| 5 | Workout (140 bpm) | 03:12 | |
| 6 | Workout (142 bpm) | 04:47 | |
| 7 | Workout (150 bpm) | 03:47 | |
| 8 | Workout (150 bpm) | 04:33 | |
| 9 | Workout (160 bpm) | 02:23 | |
| 10 | Workout (148 bpm) | 03:02 | |
| 11 | Workout (142 bpm) | 03:20 | |
| 12 | Cool down (137 bpm) | 02:53 | |
| 13 | Cool down (125 / 85 bpm) | 03:56 |