2. 5 42 1 0 3 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

3. 5 42 1 0 3 Next GearSmall middle Time3:00 Effort %50% RPM90-100 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

4. 5 42 1 0 3 Next GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up Now GearSmall middle Time3:00 Effort %50% RPM90-100 DetailGentle warm- up

5. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

6. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

7. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

8. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

9. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

10. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

11. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

12. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %85% RPM DetailWarm-up

13. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

14. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %85% RPM DetailWarm-up

15. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

16. 5 42 1 0 3 Now 1 Minute Recovery Small middle, Easy Spin Next GearBig, middle Time2 mins Effort %70% RPM~90 DetailSettle in to a steady 70% effort

17. 10 84 2 0 6 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

18. 10 84 2 0 6 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

19. 10 84 2 0 6 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

20. 10 84 2 0 6 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

21. 10 84 2 0 6 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

22. 10 84 2 0 6 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

23. 10 84 2 0 6 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

24. 10 84 2 0 6 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

25. 10 84 2 0 6 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

26. 10 84 2 0 6 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

27. 10 84 2 0 6 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

28. 10 84 2 0 6 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

29. 10 84 2 0 6 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.

30. 10 84 2 0 6 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

31. 10 84 2 0 6 2 minute cool down Small 16 easy spin Well done!! Sprint 4 was brought to you by www.tigerfrog.co.uk