0:00 warm up
3:15 90 rpm
6:15 100 rpm
8:15 60 rpm
10:15 90 rpm
13:15 100 rpm
15:15 60 rpm
17:15 90 rpm
17:26 ADVICE
20:15 100 rpm
22:15 60 rpm
24: 15 90 rpm
27:15 100 rpm

Week 1 and 2. Beginners level. Session 3. We've got nice, aerobic training. By changing the cadence we let our brain learn to engage and disengage muscle fibers with greater efficiency. Feel free to repeat A COUPLE of these intervals by simply using chapters.
Repeat session 1 - 6 in the first and second week. Then proceed to the next level. See ya!
Where to buy indoor trainer: https://amzn.to/3gCZjOt
Bike from this episode: https://szajbajk.com/3F3Uhns