Descending sets of short intervals10 minute warm up 5-4-3-2-1 Intervals: 30 sec Max effort, 30 sec Recovery @ 90rpm 5 minutes: - 30 sec Max - 30 sec Recovery - Repeat - Repeat - Repeat - Repeat 1.5 minute Recovery 4 minutes: - 30 sec Max - 30 sec Recovery - Repeat - Repeat - Repeat 1.5 minute Recovery 3 minutes: - 30 sec Max - 30 sec Recovery - Repeat - Repeat 1.5 minute Recovery 2 minutes: - 30 sec Max - 30 sec Recovery - Repeat 1.5 minute Recovery 1 minute: - 30 sec Max - 30 sec Recovery 5 minute Recovery Power Intervals max effort @ 90rpm 2 minute PI 2 minute Recovery @ 80rpm 2 minute PI 2 minute Recovery @ 80rpm 2 minute PI 2 minute Recovery @ 80rpm 2 minute PI 2 minute Recovery @ 80rpm 2 minute PI 10 minutes Warm Down 64 minutes total time |
