Bike Beginner Interval

    Level RPM
Warm Up mins 0-5 2 60-70
  mins 5-10 2 70-75
  mins 10-13 3 70-80
  mins 13-14 4 100+
  mins 14-17 3 70-80
  mins 17-18 4 100+
  mins 18-21 3 70-80
       mins 21-22 4 100+
  mins 22-25           3 70-80
  mins 25-26 4 100+
  mins 26-30 2 70-75
Cool Down mins 30-35 2 60-70