07 Speed
Focussing on leg speed
| Leg Speed | |||||||
| START TIME | DURATION | GEAR | EFFORT TYPE | STARTING CADENCE | PACED/UNPACED | SEATED | pacing details |
| 00:00:00 | 5 MIN | LIGHT | E1 WARM UP | ~80 | paced | seated | |
| 00:05:00 | 6s | 39x23 | HCLR | ~100 | unpaced | seated | |
| 00:06:00 | 6s | 39x23 | HCLR | ~100 | unpaced | seated | |
| 00:10:00 | 7s | PG | Standing Start Left leg | 0 | unpaced | seated | |
| 00:14:00 | 7s | PG | Standing Start Right leg | 0 | unpaced | seated | |
| 00:19:00 | 25s | PG | Rolling start | 80 | paced | either | 5s:100rpm, 10s:130rpm, 10s:max rpm |
| 00:25:00 | 30s | PG | Rolling start | 80 | paced | either | 10s:110rpm, 10s:130rpm, 10s:max rpm |
| 00:32:00 | 27s | PG-4 | Rolling start | 80 | paced | seated | 9s:110rpm, 9s:135rpm, 9s:max rpm |
| 00:38:00 | 7s | BG | Standing Start Right leg | 0 | unpaced | unseated | |
| 00:40:00 | 7s | BG | Standing Start Left leg | 0 | unpaced | unseated | |
| 00:42:00 | 10s | 39x23 | HCLR | ~100 | unpaced | seated | |
| 00:44:00 | 10s | 39x23 | HCLR | ~100 | unpaced | seated |