4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM))
4 Min Easy Recovery "Spin"
2 Min Mod (85 RPM)
2 Min Hard (85-95 RPM)
2 Min Harder (95 RPM)
2 Min Hardest (95-100 RPM)
5 Min Easy Recovery "Spin"
6x (30 Sec Sprint (115+ RPM), 60 Sec Easy Recovery))
Total: 34 Min