         |
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 10 | 39 x 16 | Warm Up | 10 | ||
|
4 2 |
53 x 17 39 x 16 |
100+ RPM Spin |
14 16 |
||
|
3 2 |
53 x 16 39 x 15 |
100+ RPM Spin |
19 21 |
||
|
2 2 |
53 x 15 39 x 14 |
100+ RPM Spin |
23 25 |
||
|
1 2 |
53 x 14 39 x 13 |
100+ RPM Spin |
26 28 |
||
|
2 2 |
53 x 15 39 x 14 |
100+ RPM Spin |
30 32 |
||
|
3 2 |
53 x 16 39 x 15 |
100+ RPM Spin |
35 37 |
||
| 4 | 53 x 17 | 100+ RPM | 41 | ||
| 5 | 39 x 16 | Spin | 46 | ||
|
1 1 1 1 1 1 |
53 x 16 |
55 sec 100 RPM / 5 sec MAX 50 sec 100 RPM / 10 sec MAX 45 sec 100 RPM / 15 sec MAX 40 sec 100 RPM / 20 sec MAX 35 sec 100 RPM / 25 sec MAX 30 sec 100 RPM / 30 sec MAX |
47 48 49 50 51 52 |
||
| 8 | 39 x 16 | Cool Down | 60 |