(IN MIN)
(TOTAL ELAPSED)
3
2
4
39 x 14
53 x 17
39 x 16
100 RPM
100 RPM
Spin
x 2
13 / 25
15 / 27
19 / 31
1
39 x 16
Spin
x 2
46 / 51
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 7 | 39 x 16 | Warm Up | 7 | ||
|
3 3 2 4 |
39 x 16 39 x 14 53 x 17 39 x 16 |
20 sec On / 20 sec Off 100 RPM 100 RPM Spin |
x 2 |
10 / 22 13 / 25 15 / 27 19 / 31 |
|
| 6 | 39 x 15 | 30 sec On / 30 sec Off | 37 | ||
| 4 | 39 x 16 | Spin | 41 | ||
|
4 1 |
53 x 17 39 x 16 |
100+ RPM Spin |
x 2 |
45 / 50 46 / 51 |
|
| 9 | 39 x 16 | Cool Down | 60 |