Sample Workout

Long

5 x 4000m with cadence change/ 2 min easy

Ride five 4000 meter pieces. In each piece change the cadence every 1000m. The first 1000m @ 80 rpm. Then 1000m @ 70 rpm, 1000m @ 80, 1000m @ 90, and 1000m @ 80. Ride for two minutes easily during the rest period.

Button Sequences

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