We'll do this workout in ERG mode.
1. Warm up with the usual fast pedals. Our legs may feel a little chunky after the break, so let's wake them up slowly without forcing the leg speed.
2. Settle into a nice Endurance pace. Remember, today we aren't training; we're still mentally in rest mode and beginning to wake up the system and prepare for the weekend.
3. This is a series of four 4-minute high-cadence ramps. Each minute we will raise the power and the cadence progressively, and between the intervals, we'll ride aerobic endurance at a self-selected cadence (80-90 rpm is common). Again, don't force the cadence. It will get faster and faster as we relax into the leg speed. We're using the cadence to rev our engines to help open us for the weekend while also still giving the legs a little break. (Remember, higher cadence requires lower torque to make the power.) Our heart rate may be a little more responsive today; that's a normal part of the rest.
4. Spin for a short cool down.