Time (Mins) What To Do Speed (RPM) Zone % of Max Heart

Time (Mins)

What To Do

Speed (RPM)

Zone

% of Max Heart Rate

RPE

(1 – 10)

Prior to start

Warm – up: Seated with form check (shoulders down, abdominals activated, arms slightly bent, and back straight)

85 – 95

1

Warm-up Stage

50 – 60%

1

1 – 3

Increase resistance, looking for flat road

80 – 90

2

Basic Endurance

60 -70%

2 – 3

4 – 7

Right bump, remain seated and maintain RPM’s for 30 seconds. We will be increasing RPM’s for 30 seconds on and 45 seconds off for the next 3 minutes. If you are not in control of your pedals then you need to increase resistance.

80 -90 to 95 – 105

3 Aerobic

70 -80%

4 – 6