cycling workout 22: Save it for later

Warm up:
5 min. easy
3 min; 30 sec. push level 6 x 30 sec. easy out of the saddle level 5
4 min; 15 sec. easy level 5 spin x 30 sec. climb level 6

Main Set:
7 min. push level 7, 90 rpm
3 min. easy
2 x 3 min. push level 7 on and 3 min. off
2 x 2 min. push level 7 on and 2 min. off
2 x 1 min. push level 7 on and 1 min. off
2 min. recovery
5 min. hill climb, heavy resistance, do 4 20 sec. accelerations within the climb

Cool Down:
5-10 min. easy cool down

Total time: 60 min.