Workout #1

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Workout 8		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
10

39 x 19

 Warm-up   10
3
3
3
3
3
3
3

39 x 18
39 x 17
39 x 16
39 x 15
39 x 16
39 x 17
39 x 18

 90/100 RPM
90/100 RPM
90/100 RPM
90/100 RPM
90/100 RPM
90/100 RPM
90/100 RPM		   13
16
19
22
25
28
31
5

39 x 19

 Spin   36
2
1
1

39 x 18
39 x 17
39 x 16

 90/100 RPM
100 RPM
45 sec Off / 15 sec On

x 4

 38/42/46/50
39/43/47/51
40/44/48/52
8

39 x 19

 Cool Down   60