Sample Workout

Medium

20,000m with cadence changes every 4000m

Ride a 20,000 meter piece at a sustainable intensity, varying your cadence as follows: ride 4000 meters @ 80 rpm, 4000 meters @ 70 rpm, 4000 meters @ 80 rpm, 4000 meters @ 90 rpm, and 4000 meters @ 80 rpm.

Button Sequences

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