Elapsed Time Duration Movement/Cadence Intensity Technique
20:00 – 23:00 5 min Seated Flat
90-100 RPM
75% MHR Unload resistance and increase ca-
dence to 90-100 RPM. Find the right
resistance to maintain a heart rate
effort at 75%.
23:00 – 35:00 12 min Seated Climb
60-80 RPM
Jumps on a Hill
60-80 RPM
Standing Climb
60-80 RPM
80-85 MHR Add resistance to moderate/heavy
and combine all three movements
in any combination. Example: 2 min
seated, 1 min jumps, 2 min standing,
3 min seated, 2 min jumps, 2 min
standing.
35:00 – 40:00 5 min Seated Flat
80-110 RPM
50-65% MHR Decrease resistance to light and allow
HR to come down to 50-65%.
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