Running Time(Minutes)

Task

Resistance

Cadence

Interval Duration(Minutes)

0-5

Sitting Warm-up

Easy Free Spin

Slow

5

  5-10

Standing Warm-up:
strong, consistent jog

Medium

Medium

5

  5-10

Recovery Spin

Easy Free Spin

Slow

2

  12-13

Seated Sprint

Low

Very Fast

1

  13-15

Recovery Spin

Easy Free Spin

Slow

2

15-17

Standing Steep Climb

Hard

Medium

2

17-19

Recovery Spin

Easy Free Spin

Slow

2

19-22

Seated Strong Uphill

Medium

Medium

3

22-24

Recovery Spin

Easy Free Spin

Slow

4

24-28

Sprint Cycle: Four 20-second sprints; 40-second recovery between each sprint. First two sprints seated; Second two out of saddle

Hard for Sprint; easy spin for recovery

Fast for 20 second sprint; Slow for 40 second recovery

4

28-30

Recovery Spin

Easy Free Spin

Slow

2

30-35

Standing Uphill Run

Medium

Fast

5

35-37

Recovery Spin

Easy Free Spin

Slow

2

37-41

Sprint Cycle: Four 20-second sprints; 40-second recovery between each sprint. First two sprints seated; Second two out of saddle

Hard for Sprint; easy spin for recovery

Fast for 20 second sprint; Slow for 40 second recovery

4

41-43

Recovery Spin

Easy Free Spin

Slow

2

43-46

Seated Strong Uphill

Medium

Medium

3

46-48

Recovery Spin

Easy Free Spin

Slow

2

48-50

Standing Steep Climb

Hard

Medium

2

50-52

Recovery Spin

Easy Free Spin

Slow

2

52-53

seated Sprint

Low

Very Fast

1

53-60

Recovery Spin

Easy Free Spin

Slow

7