Sample Workout

Long

6 x 4000m cadence increase / 2 min easy

Ride six 4000 meter pieces. In each piece the first 2000m @ 70 rpm. Then 1000m @ 75 rpm, 500m @ 80 and 500m @ 85. 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