腳踏車的練法

偶而間看到一篇公路車的練法，不知如何解讀，請指教：

sample workouts:

fast pedals and one-legged peddling

total workout time:1:20

2o-minute warm-up

3*5 min of fast pedals(5 min rest between intervals)

2*3 sets of 30 second one-legged pedaling(5 min rest between sets)

20-min cool down

power intervals

total workout time=1:30

20-30 minute warm-up

2*30 second openers(1 min rest between intervals)

2*3 sets of 3 minute power intervals ( 3 min rest between intervals, 10 min rest between sets)

20-30 minute cool-down