Pav Bryan Leg Speed Set 1 The Goal Of This Session: is to increase your leg speed & increase your efficiency 5 min WU 5 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeat until time to CD 5 min CD Here's a guide on pedalling technique: http://www.pavbryan.com/how-to-pedal/ bike