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Notes

W/U: 10 minutes at 85-88 RPM

SCR

4 sets of 2 min @ 95-98 RPM, 1:30 @ 105-108 RPM, :30 @ 110+ RPM,

(2 minutes of easy spin between each set)

BCR

4 sets of 4 minutes at 60-65 RPM (2 minutes easy spin between each set)

PE 75-80%