(IN MIN)
(TOTAL ELAPSED)
3
3
3
53 x 16
53 x 15
53 x 14
100+ RPM
100+ RPM
100+ RPM
11
14
17
1
39 x 16
Spin
x 5
32
1
39 x 16
40 sec 100 RPM / 20 sec MAX
x 6
48
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 5 | 39 x 16 | Warm Up | 5 | ||
| 3 3 3 3 |
53 x 17 53 x 16 53 x 15 53 x 14 |
100+ RPM 100+ RPM 100+ RPM 100+ RPM |
8 11 14 17 |
||
| 5 | 39 x 16 | Spin | 22 | ||
| 1 1 |
53 x 16 39 x 16 |
40 sec 100 RPM / 20 sec MAX Spin |
x 5 |
32 |
|
| 4 | 39 x 16 | Spin | 36 | ||
| 1 1 |
53 x 15 39 x 16 |
100+ RPM 40 sec 100 RPM / 20 sec MAX |
x 6 |
48 |
|
| 3 | 39 x 16 | Spin | 51 | ||
| 4 | 39 x 14 | 20 sec On / 20 sec Off | 55 | ||
| 5 | 39 x 16 | Cool Down | 60 |