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Long - 6 x 4000m cadence increase / 2 min easy
Ride six 4000 meter pieces. In each piece the first 2000m @ 70 rpm. Then 1000m @ 75 rpm, 500m @ 80 and 500m @ 85. Ride for two minutes easily during the rest period.
Check this Concept2 workout on the ErgZone app: