Level 3 Walk Time to accelerate. Level 3 is a brisk stroll where you can converse but focus on your breath.
Level 3 Walk Turn down to Level 3 for seven minutes. Your body's "reset" period. You're moving fast but letting your heart rate rest.
Level 4. Another seven minutes at your fastest stroll.
Level 3 Walk Final Level 3 round for seven minutes. You should be sweating and high on endorphins.