Sample Workout

Long

5 x 10 min with cadence increase / 4 min easy

Ride five 10 minute pieces. Ride the first four minutes of each @ 75 rpm. Then three minutes @ 80 rpm, two @ 85 and one @ 90. Ride for four minutes easily during the rest period.

Button Sequences

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