Gleaned from posts at: http://www.triathlontrainingblog.com/post/ifit-workout-cards/, and analysis of the demo SD card files available here: http://www.fitnessblowout.com/bnew/ifitLive/supportSDSampleDownloads.html
Note: use a small (1GB or less SD card)
A workout is comprised of a number of binary records.
First 2 bytes of the file indicate the number of records in the workout
Each record has the following format:
…
Key records:
0C 14 E0 – 2nd value sets time initial time (20 minutes)
06 22 00 D8 – 2nd value sets initial speed (3.4)
08 46 B2 – 2nd value sets initial incline (7.0)