Workout #12

Up
Workout 9
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
1
2
3
4
3
2
1		 53 x 15
53 x 16
53 x 17
53 x 18
53 x 17
53 x 16
53 x 15		 100 RPM
100 RPM
100 RPM
100 RPM
100 RPM
100 RPM
100 RPM		   6
8
11
15
18
20
21
5 39 x 17 Spin   26
3
1
1		 39 x 16
39 x 15
39 x 14		 100 RPM
40 sec Off / 20 sec On
100 RPM

x 3

 29 / 34 / 39
30 / 35 / 40
31 / 36 / 41
5 39 x 17 Spin   46
1
3		 39 x 16
53 x 17		 100 RPM
100 RPM

x 2

 47 / 51
50 / 54
6 39 x 17 Cool Down   60