Today’s Ride Overview

• Warm-Up

• 3-Three minute intervals-110% for the first set and then adjust subsequent sets based on how you feel during the first interval set. (These intervals are not to be done at your max.) Think about where the breaking point is for you. Pick your cadence (80-95 RPM) and try to keep it consistent. As you get tired it might dip a little, but try to keep it consistent at 110%.

• During the second interval set, we will increase the resistance each minute, which increases the effort and decreases the RPM by about 10 points.

• 9- 40-second intervals with decreasing recovery time after each effort.

What’s on the screen?

• Top Left-Green writing displays the current time and effort

• Center-white is a countdown clock-Tells how much time is left in the current effort.

• Top-Right-Yellow writing displays the time and effort that is coming.