Sample Workout

Long

3 x 15 min with rate increase / 3 min easy

Ride three 15 minute pieces. Ride the first five minutes of each @ 70 rpm. Then four minutes @ 75 rpm, three @ 80, two @ 85 and one @ 90. Ride for three minutes easily during the rest period.

Button Sequences

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