Iggy: Power Starts and VO2 capacity
Warm up: 90 - 110: 2 - 3 min
Resistance Up: maintain 90rpm, add resistance every 20 sec
Heavy Starts: heavy resistance: 55 - 60 rpm: for average effort: Stop: 0 to Speed 100RPM against this heavy load: 8 efforts
Seated climb: 55RPM: 4 min
Recovery: 2 min
V02 max: or Time Trial: 1mile / 1.6km: (ave 2 to 3 min)
Recovery: 3 min
Heavy Starts: 0 - 100RPM: 6 efforts
Cool Down
(For longer workout, or wind-trainer efforts, add repeat V02 max with recoveries)