hh:mm:ss | % Resistance | Cadence | Type |
---|---|---|---|
00:00:00 | 0% | 90 rpm | WU |
00:04:57 | 0% | 110 rpm | A |
00:05:28 | 0% | 80 rpm | A |
00:05:57 | 0% | 110 rpm | A |
00:06:27 | 0% | 80 rpm | A |
00:06:58 | 0% | 110 rpm | A |
00:07:27 | 0% | 80 rpm | A |
00:07:56 | 0% | 110 rpm | A |
00:08:28 | 0% | 80 rpm | A |
00:08:58 | 0% | 110 rpm | A |
00:09:28 | 0% | 80 rpm | A |
00:10:02 | 20% | 80 rpm | A |
00:11:57 | 40% | 80 rpm | A |
00:13:57 | 60% | 80 rpm | A |
00:14:59 | 0% | 80 rpm | RY |
00:16:06 | 20% | 75 rpm | A |
00:17:55 | 40% | 75 rpm | A |
00:19:58 | 50% | 75 rpm | A |
00:22:01 | 70% | 75 rpm | A |
00:24:01 | 50% | 90 rpm | A |
00:27:04 | 20% | 100 rpm | A |
00:29:59 | 0% | 80 rpm | CD |
00:34:58 | - | - | - |
Warm-up, high cadence drills, then a steady climb with a short recovery, then another climb, followed by a descent, with sprints at the bottom.