Endurance 3 Start in 1:00 Next - 6 min Warm up - 28 min of ladders: 5 pyramids: 4,6,8,6,4 mins - 2 min cool-down TOTAL 36:00

Next GearSmall middle Time3:00 Effort %50% RPM DetailGentle warm- up Now Start in 30 secs Next Warm Up: 3 mins very easy 6 x 10 fast spins with 10 sec rest Gears: - Big or middle refers to front cog - Middle/biggest/smallest refers to rear cassette

Next GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up Now GearSmall middle Time3:00 Effort %50% RPM DetailGentle warm- up

Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %85% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %85% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

Now 1 Minute Recovery Small middle, Easy Spin Next GearBig, middle Time2 mins Effort %70% RPM~90 DetailSettle in to a steady 70% effort

Now RepLadder 1, 1/2 GearBig middle Time2 mins Effort %70% RPM DetailKeep a steady 70% effort Next RepLadder 1, 2/2 GearDown 1 on rear Time2 mins Effort %75% RPM DetailKeep 75% effort before moving onto Ladder 2 of 7

Next RepLadder 2 1/3 GearBig, middle Time2 mins Effort %70% RPM~90 DetailKeep 70% effort Now RepLadder 1, 2/2 GearDown 1 on rear Time2 mins Effort %75% RPM DetailKeep 75% effort before moving onto Ladder 2 of 5

Next RepLadder 2, 2/3 GearDown 1 on rear Time2 mins Effort %75% RPM DetailKeep 75% effort Now RepLadder 2 1/3 GearBig, middle Time2 mins Effort %70% RPM~90 DetailKeep 70% effort

Next RepLadder 2, 3/3 GearDown another on rear Time2 mins Effort %80% RPM DetailA solid 80% effort for this last rung Now RepLadder 2, 2/3 GearDown 1 on rear Time2 mins Effort %75% RPM DetailKeep 75% effort

Next RepLadder 3, 1/4 GearBig, middle Time2 mins Effort %70% RPM DetailBack to 70% for ladder 3 of 5 Now RepLadder 2, 3/3 GearDown another on rear Time2 mins Effort %80% RPM DetailA solid 80% effort for this last rung

Next RepLadder 3, 2/4 GearDown one on rear Time2 mins Effort %75% RPM DetailUp to 80% for this rung Now RepLadder 3, 1/4 GearBig, middle Time2 mins Effort %70% RPM DetailBack to 70% for ladder 3 of 5

Next RepLadder 3, 3/4 GearDown another on rear Time2 mins Effort %80% RPM DetailA solid 80% effort Now RepLadder 3, 2/4 GearDown one on rear Time2 mins Effort %75% RPM DetailUp to 75% for this rung

Next RepLadder 3, 4/4 GearBig, smallest Time2 mins Effort %85% RPM DetailA hard 85% effort now Now RepLadder 3, 3/4 GearDown another on rear Time2 mins Effort %80% RPM DetailA solid 80% effort

Next RepLadder 4, 1/3 GearBig Middle Time2 mins Effort %70% RPM DetailA steady 70% effort for this ladder Now RepLadder 3, 4/4 GearBig, smallest Time2 mins Effort %85% RPM DetailA hard 85% effort now

Next RepLadder 4, 2/3 GearDown one on rear Time2 mins Effort %75% RPM DetailA step up to 75% effort Now RepLadder 4, 1/3 GearBig Middle Time2 mins Effort %70% RPM DetailA steady 70% effort for this ladder

Next RepLadder 4, 3/3 GearBig, smallest Time2 mins Effort %80% RPM DetailA solid 80% stepping up from the last rung Now RepLadder 4, 2/3 GearDown one on rear Time2 mins Effort %75% RPM DetailA step up to 75% effort

Next RepLadder 5, 1/2 GearBig, middle Time2 mins Effort %70% RPM DetailA relatively easy 70% effort. Now RepLadder 4, 3/3 GearBig, smallest Time2 mins Effort %80% RPM DetailA solid 80% stepping up from the last rung

Next RepLadder 7, 2/2 GearDown 2 on rear Time2 mins Effort %75% RPM Detail75% effort for the last rung before cool down Next RepLadder 5, 1/2 GearBig, middle Time2 mins Effort %70% RPM DetailA relatively easy 70% effort.

Next RepCool Down GearSmall, middle Time4 mins Effort %50% RPM DetailA well deserved cool- down Next RepLadder 7, 2/2 GearDown 2 on rear Time2 mins Effort %75% RPM Detail75% effort for the last rung before cool down

minute cool down Small 16 easy spin Well done!! Sprint 4 was brought to you by