(IN MIN)
(TOTAL ELAPSED)
1
39 x 15
100+ RPM
22
1
2
53 x 15
39 x 16
Gradually bring to highest RPM
Spin
x 7
30/34/38/42/46/50/54
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 10 | 39 x 16 | Warm Up | 10 | ||
|
1 1 |
53 x 16 39 x 15 |
40 sec 100 RPM / 20 sec MAX 100+ RPM |
x 6 |
22 |
|
| 4 | 39 x 16 | Spin | 26 | ||
|
1 1 2 |
39 x 14 53 x 15 39 x 16 |
Gradually bring to highest RPM Gradually bring to highest RPM Spin |
x 7 |
30/34/38/42/46/50/54 |
|
| 6 | 39 x 16 | Cool Down | 60 |