(IN MIN)
(TOTAL ELAPSED)
1
39 x 16
45 sec 100 RPM / 15 sec MAX
x 8
31
1
2
1
1
1
2
1
3
39 x 16
53 x 16
39 x 15
53 x 15
39 x 14
53 x 16
39 x 15
53 x 17
Spin
100+ RPM
Spin
100+ RPM
Spin
100+ RPM
Spin
100+ RPM
40
42
43
44
45
47
48
51
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 15 | 39 x 16 | Warm Up | 15 | ||
| 1 1 |
53 x 17 39 x 16 |
100+ RPM 45 sec 100 RPM / 15 sec MAX |
x 8 |
31 |
|
| 5 | 39 x 16 | Spin | 36 | ||
| 3 1 2 1 1 1 2 1 3 |
53 x 17 39 x 16 53 x 16 39 x 15 53 x 15 39 x 14 53 x 16 39 x 15 53 x 17 |
100+ RPM Spin 100+ RPM Spin 100+ RPM Spin 100+ RPM Spin 100+ RPM |
39 40 42 43 44 45 47 48 51 |
||
| 9 | 39 x 16 | Cool Down | 60 |