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@rpm
Try: 5 mins: easy warm up 8 mins: proggressively faster until you are at around 80% 2 mins: rest (easy pace) then 1min at 100% (or close as you can keeping steady) and 1 min rest Make sure you cool down properly at the end for 10-15 mins. the intervals and rest can be messed around with depending on requirments, and you can also introduce tempo work, ie: keeping a constant speed or RPM for a period of time (10 -20 mins)