An hour a day to get better. 

Prologue:  Press 'start'.

1. The first minutes suck;

2. Discipline: an hour is an hour;

3. Bottom line: draw a base speed line and variate (w. speed, inclination) above that level;

4. Command (and respect) the machine as you do command and respect your body, dig deep into breathing, synchronize.

Epilogue: Finish. Cool down. Refuel. (Food, Water, Sauna, Cold Bath).