- Time: 1h 00m
- Big Gear
- Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand). Do 5' grind in big ring, hardest gear. Gradually work your way back to your easiest gear by 1' per gear for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence.