Bike Intermediate Interval

  MINS LEVEL RPM
WARM UP 0-5 4 70+
  5 to 11 8 80+
  11 to 13 6 100+
  13 to 15 10 70+
  15 to 21 8 80+
  21 to 23 6 100+
  23 to 25 10 70+
  25 to 30 8 85+
COOL DOWN 30 to 35 4 70+