Warm-up: 10min w/ 4x 30 sec pick-ups of increased speed Main Set: 10x30sec at max speed and max incline. Careful decrease speed after each intensity to a 1min jog, then increase speed for the next interval. Cool-down: 10min decreasing speed to a walk
1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.