WARM UP: 5-10mins nice and easy PRE: 2min Z2 building cadence to high RPM 1min reset 2mins Z3 building cadence to high RPM 1min reset 2mins Z4 building cadence to high RPM 1min reset MAIN: 6.5min Cadence AND Power Pyramid... 2min Z3 steady and 65-70rpm 1min Z3+ and 55-60rpm 30sec strong Z4 and 45-50rpm - standing 1min Z3+ and 55-60rpm 2min Z3 and 65-70rpm 4min Z1 reset at 80-90rpm x4 rounds COOL: 5-10mins easy spin