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Notes

W/U for 10 minutes @ RPM 80-85 RPM

4 sets of 2 min @ 95 RPM, 1:30 @ 100 RPM, 1:00 @ 105 RPM, :30 @ 110 RPM+ (1-2 minute of easy spin between each set)

BCR

4 sets of 4 minutes at 60-65 RPM (1 minute easy spin between each set)

PE 75-80%