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1. F – warm up
2. T – match the BPM with the resistance at 3
3. GL – keep matching the BPM, resistance at 4
4. RW – heading uphill, standing climb with resistance at 6
5. ITM – seated climb, keep the resistance at 6, after 90” standing climb, after 30” back to seated climb
6. A – standing climb with the resistance cranked to its highest for you, after 120” have a seat and remove the resistance to match the BPM (we’re standing the downhill)
7. T – match BPM, but halfway increase the resistance so that it feels as if you’re on a flat road
8. STD – match the BPM with resistance at 3, halfway click the resistance up to 4 for a flat road simulation
9. F – keep resistance at 4 and move into arrow position
10. C – cool down

10 tracks