2 Min at RPE3 (or 75 RPM)
5 Min at RPE7 (or 95 RPM)
3 Min at RPE3 (or 75 RPM)
4 Min at RPE7 (or 95 RPM)
-Rest 2 Min-
3 Sets
15 Sec at RPE10 (OR 110+ RPM), 45 Sec at RPE3 (60-65 RPM)
30 Sec at RPE10 (or 110+ RPM), 30 Sec at RPE3 (60-65 RPM)
45 Sec at RPE10 (or 110+ RPM), 15 Sec at RPE3 (60-65 RPM)
1 Min at RPE9 (or 110+ RPM), 1 Min at RPE3 (60-65 RPM)
45 Sec at RPE10 (or 110+ RPM), 15 Sec at RPE3 (60-65 RPM)
30 Sec at RPE10 (or 110+ RPM), 30 Sec at RPE3 (60-65 RPM)
15 Sec at RPE10 (or 110+ RPM), 45 Sec at RPE3 (60-65 RPM)
*Rest 3 Min at RPE1-2 (Any RPM) between sets.
Total: 58 Min