Track 1 暖身-平路坐姿 Track 2 暖身-平路站姿 Track 3 暖身-爬坡坐姿、站姿 Track 4 (E) 畫圓 Track 5 (O) 速度配速 Track 6 (X) 爬坡-站姿 Track 7 (O) 爆發力間歇 Track 8 (E) 呼吸 Track 9 (O) 力量階梯 Track 10 緩和-車上 Track 11 緩和-車下