熱身:
緩踩5mins
Muscle tension重踩轉速50-55 rpm, 4mins
緩和踩4mins

主菜:
SubLT 92% FTP 92%、轉速80-85rpm)
Rest 3 mins

MT 60 RPM @105%FTP for 2mins & Rest 2mins

抽車@70RPM 105% for 45 secs、Rest 3mins

以上重複三趟

緩和:
輕鬆騎5 mins