(IN MIN)
(TOTAL ELAPSED)
2
39 x 17
100 RPM
x 6
9/12/15/18/21/24
1
2
1
1
2
2
39 x 16
53 x 17
39 x 16
53 x 16
39 x 16
53 x 17
100 RPM
100 RPM
100 RPM
100 RPM
100 RPM
100 RPM
45
47
48
49
51
53
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 6 | 39 x 17 | Warm Up | 6 | ||
| 1 2 |
53 x 18 39 x 17 |
40 sec Off / 20 sec On 100 RPM |
x 6 |
7/10/13/16/19/22 9/12/15/18/21/24 |
|
| 4 | 39 x 17 | Spin | 28 | ||
| 8 | 39 x 15 | 20 sec On / 20 sec Off | 36 | ||
| 5 | 39 x 17 | Spin | 41 | ||
| 3 1 2 1 1 2 2 |
53 x 18 39 x 16 53 x 17 39 x 16 53 x 16 39 x 16 53 x 17 |
100 RPM 100 RPM 100 RPM 100 RPM 100 RPM 100 RPM 100 RPM |
44 45 47 48 49 51 53 |
||
| 7 | 39 x 17 | Cool Down | 60 |