Sample Workout

Long

3 x 8000m with cadence change /5 min easy

Ride three 8000 meter pieces. In each piece change the cadence every 2000m. Row the first 2000m @ 75 rpm. Then 2000m @ 85 rpm. 2000m @ 75 and 2000m @ 85. Ride for five minutes easily during the rest period.

Button Sequences

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