Bike Advanced Interval

  MINS LEVEL RPM
WARM UP 0 to 5 4 70+
  5 to 8 10 75 - 80
  8 to 10 8 85 - 95
  10 to 11 6 105+
  11 to 13 4 80 - 90
  13 to 16 10 75 - 80
  16 to 18 8 85 - 95
  18 to 19 6 105+
  19 to 21 4 80 - 90
  21 to 24 10 75 - 80
  24 to 26 8 85 - 95
  26 to 27 6 105+
  27 to 29 4 80 - 90
  29 to 32 10 75 - 80
  32 to 34 8 85 - 95 
  34 to 35 6 105+
  35 to 37 4 80 - 90
COOL DOWN 37 to 42 3 60+