6 MIN WARM-UP SPIN

DRINK

3 x 14 MIN ON / 2 MIN OFF

MAX SPEED WHILE REMAINING UNDER LT MINUS 10 BEATS

• 2 X 2 MIN BUILDING TO LT MINUS 10, PICK YOUR SR

• 2 MIN @ LT MINUS 10, YOUR SR - 6

• 2 MIN @ LT MINUS 10, YOUR SR - 4

• 2 MIN @ LT MINUS 10, YOUR SR - 2

• 2 X 2 MIN @ LT MINUS 10, YOUR SR

6 MIN COOL DOWN