Notes
Warmed up for approx 10 minutes with an average 85RPM
SCR
4 sets of 2 min @ 95 RPM, 1:30 @ 100 RPM, 1:00 @ 105 RPM, :30 @ 110 RPM and :15 @ 110+RPM
(2-3 minutes of easy spin between each set)
BCR
3 sets of 4 minutes at 60-65 RPM (1-2 minutes easy spin between each set)
PE 75-80%