Bike Interval Workout

LEVEL 4
Minute 1-5: warm-up

LEVEL 6
Minute 6: 30 sec above 100 RPM, 30 sec above 80 RPM
Minute 7: 30 sec above 100 RPM, 30 sec above 80 RPM
Minute 8: 30 sec above 110 RPM, 30 sec above 90 RPM
Minute 9: 30 sec above 100 RPM, 30 sec above 70 RPM

LEVEL 7
Minute 10: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 11: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 12: 30 sec above 110 RPM, 30 sec above 90 RPM
Minute 13: 30 sec above 120 RPM, 30 sec above 100 RPM

LEVEL 8
Minute 14: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 15: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 16: 30 sec above 110 RPM, 30 sec above 90 RPM
Minute 17: 30 sec above 120 RPM, 30 sec above 100 RPM

LEVEL 9
Minute 18: above 80 RPM
Minute 19: as hard as you can

LEVEL 3
Minute 20-25: cool down, RPM below 60