On the Assault Bike:

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

*score is total calories

145 Calories

Note: I messed up the ladder and began with 1 min on, 50 sec off. Completed all other intervals and ended with 1 min on, 50 sec off, 1 min on. Workout should be finished at 16:50.