Part 2 was a doozy, kick my ass! I did 10 minute warm up zone 1 heart rate to 3 sets of 10 30 sec at 90-95 rpm at moderate effort to 110-115 rpm same gears with 5 minute recovery or so call recovery between sets with 10 minute cool down supposed to be at HR zone 2 but t stayed mostly in upper zone 3 and finally got down to lower zone 3 for last minute. the first set my HR was at 165 average, the second set it went to 180 average and final set it was at 185-190 average. I wanted to stop after the second set but didn't want to be a wimp so I gutted it out to finish. The last set I had to dig deep especially for the 90-95 rpm portion because I wanted to pedal easier but had to keep up RPM. The higher RPM was tough but in a way easier because I was in so much pain the time went by faster. I just had to get determined to do it! The cool down was touch only because I was trying to maintain a my cadence bu at a much easier gearing and get my HR down. Thanks to Jamie for this workout! If all goes well I will be riding with Sid the "Hammer Man" tomorrow.