We will use RPE's for cardio workouts. The rate of perceived exertion scale is a way of measuring your exercise intensity. A zero RPE means you’re using the same effort you would to sit; a 5 represents a moderate level of intensity; while a 10 reflects maximum effort. So upper the RPE could mean you go faster, or add resistance, depending on the machine you are using.

For the elliptical do the following"
1) Warm up at a 3-4 RPE for 5 Min
2) Work at a 5-6 RPE for 10 Min
3) Work at a 7-8 for 10 min
4) Cooldown at a 1-3 RPE for 5 min

Workout total= 30 Min
(ignore stair climber below)

Perform one set of each exericse.