Sample Workout

Medium

3 x 8 min with level change/ 4 min easy

Pre-set the monitor for a work time of 8:00 and a rest time of 4:00. Let your cadence vary as follows per interval: First interval: 3 minutes @ 75 rpm, 1 minute @ 85 rpm, 3 minutes @ 80 rpm, 1 minute @ 90 rpm. Second interval: 2 minutes @ 75 rpm, 2 minutes @ 85 rpm, 2 minutes @ 80 rpm, 2 minutes @ 90 rpm. Third interval: 1 minute @ 75 rpm, 3 minutes @ 85 rpm, 1 minute @ 80 rpm, 3 minutes @ 90 rpm. During the rest time continue pedaling easily.

Button Sequences

PM5: B-D-D-B-B-B-B-B-B-B-B-A-A-A-A-B-B-B-B-E