Workout #30

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Workout 30
Workout 31
Workout 32		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
10 39 x 16 Warm Up   10
2
1		 53 x 17
39 x 15		 100+ RPM
100+ RPM		   12
13
2
1		 53 x 16
39 x 14		 100+ RPM
100+ RPM		   15
16
2
1		 53 x 15
39 x 13		 100 + RPM
100+ RPM		   18
19
1 53 x 14 100+ RPM   20
1
2		 39 x 14
53 X 15		 100+ RPM
100+ RPM		   21
23
1
2		 39 x 15
53 x 16		 100+ RPM
100+ RPM		   24
26
1
2		 39 x 16
53 x 17		 100+ RPM
100+ RPM		   27
29
5 39 x 16 Spin   34
2
2
1
2
2		 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		   36
38
39
41
43
10 53 x 17 45 sec 100 RPM / 15 sec 110 RPM   53
7 39 x 16 Cool Down   60