Title
[British Cycling]
[Warmup] 90rpm
05:00 (05:00)
1/37
[Warmup] 95rpm
02:00 (07:00)
2/37
[Warmup] 100rpm
02:00 (09:00)
3/37
[Warmup] 105rpm
02:00 (11:00)
4/37
[Warmup] 110rpm
01:30 (12:30)
5/37
[Warmup] 120-130rpm
00:30 (13:00)
6/37
[Warmup] 90rpm
02:00 (15:00)
7/37
[Warmup] MAX RPM! GO GO GO
00:06 (15:06)
8/37
[Warmup] 90rpm
01:00 (16:06)
9/37
[Warmup] MAX RPM! GO GO GO
00:06 (16:12)
10/37
[Warmup] 90rpm
01:00 (17:12)
11/37
[Warmup] MAX RPM! GO GO GO
00:06 (17:18)
12/37
[Warmup] 90rpm
02:42 (20:00)
13/37
Sprint 39x21 (low gear)
00:30 (20:30)
14/37
Recovery (Z1)
03:00 (23:30)
15/37
Sprint 39x18 (low-mid gear)
00:30 (24:00)
16/37
Recovery (Z1)
03:00 (27:00)
17/37
Sprint 53x21 (mid gear)
00:30 (27:30)
18/37
Recovery (Z1)
03:00 (30:30)
19/37
Sprint 53x18 (mid-high gear)
00:30 (31:00)
20/37
Recovery (Z1)
03:00 (34:00)
21/37
Sprint 53x15 (high gear)
00:30 (34:30)
22/37
Recovery (Z1)
03:00 (37:30)
23/37
Sprint 53x12 (highest gear)
00:30 (38:00)
24/37
Recovery (Z1)
03:00 (41:00)
25/37
Sprint 53x12 (highest gear)
00:30 (41:30)
26/37
Recovery (Z1)
03:00 (44:30)
27/37
Sprint 53x15 (high gear)
00:30 (45:00)
28/37
Recovery (Z1)
03:00 (48:00)
29/37
Sprint 53x18 (mid-high gear)
00:30 (48:30)
30/37
Recovery (Z1)
03:00 (51:30)
31/37
Sprint 53x21 (mid gear)
00:30 (52:00)
32/37
Recovery (Z1)
03:00 (55:00)
33/37
Sprint 39x18 (low-mid gear)
00:30 (55:30)
34/37
Recovery (Z1)
03:00 (58:30)
35/37
Sprint 39x21 (low gear)
00:30 (59:00)
36/37
Cool Down
10:00 (01:09:00)
37/37
