Warm-Up
5 Min Ramp from RPE3 to RPE5
3 Sets
1 Min at RPE7
1 Min at RPE2
Main Workout
5 Sets
10 Sec Standing at Max RPM
20 Sec Seated at RPE10
3 Min Seated, at RPE5
10 Sec Standing at Max RPM
20 Sec Seated at RPE2
*Rest between sets: 3 Min Seated at RPE3
Cool Down:
5 Min Ramp from RPE5 to RPE2
Total: 48 Min