Energy 7 (01:00:40)
Warm Up
10:00
Workout
30 secs seated tempo at RPE 5/30 secs standing Tempo RPE 5 (x4)
3 min recovery interval at RPE 3
Repeat above set 3 times
3 min recovery interval
1:30 seated low cadence starting at 90 RPM and going down to 60 RPM
3 min recovery interval
10 sec seated sprints followed by 1 min easy pedaling 9 (x5)
5 min hard effort
40:00
Cool Down
10:00
Start:
Instructional
Progress Chart
Classic
Minimal
Mobile (portrait)