A ramped warm up enabling you to settle in to a nice moderate-high cadence at 85-90 RPM! This is where you will stay for the duration. There are seventeen 3-minute sets that comprise seated flat, standing jog, and seated accelerations. The goal here is to hold the Zone 3 output and add accelerations. If you can add some or all the standing efforts without dropping Power output, then go for it! Counting each set aloud when complete will help. Don’t be fooled early or you might crack!