Time Variable. 10'/8'/6'/4'/2' rest 1:30' The rpm control will come from your own ability and perhaps down to if you are a lightweight or heavyweight cyclist. Naturally heavyweights will prefer to sit on the lower rpm but won't rate as high on tests whereas lightweight cyclists will sit a little higher for training and testing. Don't be too restrictive with rpm, settle into what you feel is achievable for the power output. The key to it all is finding your rpm/power output and then increasing/decreasing rpm depending on power target. Don't be afraid to use the lever to add resistance. .This is something that will develop through the program.