- Time: 1h 30m
- Start in big ring, easiest gear. Spend 30' gradually working your way to hardest gear. Leaving it in big ring, hardest gear, do 10' TT. Go into the small ring, middle gear for 5' spinning smoothly. 4 x (3' stand with maximum resistance, 2' easy spin, 2' stand with medium resistance, 3' medium spin). Cool down with easy 5' spin.