(IN MIN)
(TOTAL ELAPSED)
2
39 x 16
45 sec 100 RPM / 15 sec MAX
35
2
1
2
3
53 x 16
53 x 15
53 x 16
53 x 17
100+ RPM
100+ RPM
100+ RPM
100+ RPM
45
46
48
51
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 15 | 39 x 16 | Warm Up | 15 | ||
|
1 2 |
53 x 17 39 x 16 |
100+ RPM 45 sec 100 RPM / 15 sec MAX |
x 10 |
35 |
|
| 5 | 39 x 16 | Spin | 40 | ||
|
3 2 1 2 3 |
53 x 17 53 x 16 53 x 15 53 x 16 53 x 17 |
100+ RPM 100+ RPM 100+ RPM 100+ RPM 100+ RPM |
43 45 46 48 51 |
||
| 9 | 39 x 16 | Cool Down | 60 |