Workout #11

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Workout 10
Workout 11
Workout 12
Workout 13
Workout 14
Workout 15
Workout 16		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
5 39 x 17 Warm Up   5
3
1
3
1
3
1
3
1
3		 53 x 18
39 x 17
53 x 17
39 x 16
53 x 17
39 x 15
39 x 14
39 x 16
39 x 14		 100 RPM
100 RPM
100 RPM
100 RPM
100 RPM
100 RPM
100 RPM
100 RPM
100 RPM		   8
9
12
13
16
17
20
21
24
5 39 x 17 Spin   29
2
2
2
2		 53 x 17
53 x 16
53 x 17
53 x 16		 100 RPM
100 RPM
100 RPM
100 RPM		   31
33
35
37
5 39 x 17 Spin   42
1
1		 39 x 17
53 x 17		 40 sec Off / 20 sec On
100 RPM

x 5

 43/45/47/49/51
44/46/48/50/52
8 39 x 17 Cool Down   60