After a warmup we will do intervals with increasing pace and shorter times, then have a recovery, and then decreasing pace with longer times followed by a warm down.

5 min warmup
60 sec at 100%, 90 second recovery
45 sec at 125%, 90 second recovery
30 sec at 150%, 90 second recovery
20 sec at 175%, 90 second recovery
5 min recovery repeat intervals in reverse order
5 min cool down


Workout Designer Lynn Saunders
Workout Designer Bio Lynn was a world class sprinter in track and field in 1965. He was an All American and ran on the US Track and Field team that year. Cycling is an activity that is easy on the body and this workout is designed to keep the heart rate at a beneficial level with
interval efforts sprinkled through out to take some of the boredom out of the workout. Workout Designer Email lynn@flashtiming.com