LifeFitness Elliptical, Level 6 Hill (Cascades): 5 min warmup, intervals of 1.5 minutes at >10 MPH and 1.5 minutes at >5 MPH for 20 minutes, 5 minute cooldown.
And here's a bonus, a spreadsheet of all of Chad Waterbury's programs plus the links to T-nation that describes each one. A workout for all occasions.
http://216.17.22.84/...CW_programs.zip
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