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Medium - 3 x 4000m with cadence increase / 4 min easy
Ride three 4000 meter pieces. In each piece the first 2000m @ 80 rpm. Then 1000m @ 85 rpm, 500m @ 90 and 500m @ 95. Ride for four minutes easy during the rest period.
Check this Concept2 workout on the ErgZone app: