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38
23:00 3 min
Seated Flat
90-100 RPM
75% MHR Unload
resistance and increase cadence to 90
RPM
. Find the right resistance to maintain a heart
rate effort at 75%.
35:00 12 min
Seated Climb
60-80 RPM
Jumps on a Hill
60-80 RPM
Standing Climb
60-80 RPM
80-85 MHR Add resistance to moderat
e/heavy and combine all
three movements in any combination. Example: 2
min seated, 1 min jumps, 2 min standing, 3 min
seated, 2 min jumps, 2 min standing.
40:00 5 min
Seated Flat
80-110 RPM
50-65%
MHR
Decrease resistance to light and allow HR
to come
down to 50-65%.