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Medium - 2 x 8000m with cadence increase / 4 min easy
Ride two 8000 meter pieces. In each piece, ride the first 4000m @ 75 spm. Then 2000m @ 80 spm, 1000m @ 85 and 1000m @ 90. Pedal for four minutes easily during the rest period.
Check this Concept2 workout on the ErgZone app: