"This is a great workout to start of the indoor training, and get a feel for the different base intervalls. Aim for the stars!” 3min Warmup 7min to 82-105% 105cad (3times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 5min to 82-100% 100cad (4times) 30s. 175% 30s. 50% 2min free tabata (8times) 20/10 200%/45% 3min warm down