GLOSSARY

90/100 RPM

You need to stay between 90 and 100 RPM.

45 sec Off/15 sec On

The total time is 1 minute. In the 45 seconds off, you can rest a little and bring your RPM up to 100, so that you can start > 100 RPM on the next 15 seconds.

Spin

This is the RPM where you feel comfortable (around 100 RPM), but not necessarily exactly.

Warm Up

The first minute, your RPM should be around 85-90 and by the end of the Warm Up, you need to be around 100 RPM, ready to do the schedule.

Cool Down

Congratulations, you are done! You should be relaxing and don't need hardly any pressure on the pedals.

100+ RPM

Riding harder than 100 RPM, but less than 110 RPM.

20 sec MAX

Sitting, going as hard as possible.

45 sec 100 RPM / 15 sec Sprint

For 45 seconds, 100 RPM, then for 15 seconds, increase your RPM from 100 RPM to your maximum.

15 sec Sprint / 45 sec Sustain

After the 15 second sprint, hold your RPM as high as possible for the 45 seconds.

30sec High RPM / 30 sec 100 RPM

Sitting, bring your RPM up high, but still in control, and then hold 100 RPM for 30 seconds.