(IN MIN)
(TOTAL ELAPSED)
2
2
3
53 x 16
53 x 15
53 x 14
100+ RPM
100+ RPM
100+ RPM
9
11
14
1
39 x 16
Spin
x 6
30
1
39 x 14
40 sec 100 RPM / 20 sec High RPM
x 6
45
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 5 | 39 x 16 | Warm Up | 5 | ||
|
2 2 2 3 |
53 x 17 53 x 16 53 x 15 53 x 14 |
100+ RPM 100+ RPM 100+ RPM 100+ RPM |
7 9 11 14 |
||
| 4 | 39 x 16 | Spin | 18 | ||
|
1 1 |
53 x 17 39 x 16 |
40 sec 100 RPM / 20 sec High RPM Spin |
x 6 |
30 |
|
| 3 | 39 x 16 | Spin | 33 | ||
|
1 1 |
53 x 15 39 x 14 |
100+ RPM 40 sec 100 RPM / 20 sec High RPM |
x 6 |
45 |
|
| 6 | 39 x 14 | 20 sec Off / 20 sec On | 51 | ||
| 9 | 39 x 16 | Cool Down | 60 |