5x 15 Sec Standing at RPE10 (High RPM), 30 Sec at RPE1-2 2 mMin at RPE3 (or 70-80 RPM) 4x 15 Sec Standing at RPE10 (Higher RPM), 30 Sec at RPE1-2 2 Min at RPE3 (or 70-80 RPM) 3x 15 Sec Standing at RPE10 (Highest RPM), 30 Sec at RPE1-2 2 Min at RPE3 (or 70-80 RPM)
5x 12 Sec Seated at RPE10, (High RPM), 48 Sec at RPE1-2 3 Min at RPE3 (or 70-80 RPM) 4x 12 Sec Seated at RPE10 (Higher RPM), 48 Sec at RPE1-2 3 Min at RPE3 (or 70-80 RPM) 3x 12 Sec Seated at RPE10 (Highest RPM), 48 Sec at RPE1-2 3 Min at RPE3 (or 70-80 RPM) Total: 36 Min