(IN MIN)
(TOTAL ELAPSED)
3
2
1
2
3
4
39 x 15
39 x 14
39 x 13
39 x 14
39 x 15
39 x 16
100 RPM
100 RPM
100 RPM
100 RPM
100 RPM
100 RPM
13
15
16
18
21
25
3
3
3
39 x 15
52 x 17
39 x 17
100 RPM
100 RPM
100 RPM
x 2
36 / 48
39 / 51
42 / 54
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 6 | 39 x 17 | Warm Up | 6 | ||
|
4 3 2 1 2 3 4 |
39 x 16 39 x 15 39 x 14 39 x 13 39 x 14 39 x 15 39 x 16 |
100 RPM 100 RPM 100 RPM 100 RPM 100 RPM 100 RPM 100 RPM |
10 13 15 16 18 21 25 |
||
| 5 | 39 x 17 | Spin | 30 | ||
|
3 3 3 3 |
39 x 16 39 x 15 52 x 17 39 x 17 |
20 sec On / 20 sec Off 100 RPM 100 RPM 100 RPM |
x 2 |
33 / 45 36 / 48 39 / 51 42 / 54 |
|
| 6 | 39 x 17 | Cool Down | 60 |