5 minutes – warm-up at low resistance.
30 seconds – pedal hard at a higher resistance level, then reduce resistance to set a moderate pace for 30 seconds. Repeat this step four times.
1 minute – reduce resistance and set an easy pace.
1 minute – increase resistance and pedal hard, then reduce resistance at a moderate pace for 30 seconds. Repeat four times.
1 minute – reduce resistance and set an easy pace.
45 seconds – increase resistance and go all out, then reduce resistance to set an easy pace for 15 seconds. Repeat three times.
2 minutes – maintain an easy pace.
5 minutes – reduce resistance to cool down