(IN MIN)
(TOTAL ELAPSED)
3
2
5
53 x 15
53 x 14
39 x 15
20 sec On / 20 sec Off
20 sec On / 20 sec Off
Spin
x 2
16 / 31
18 / 33
23 / 38
3
5
39 x 15
53 x 16
Spin
30 sec On / 30 sec Off
48
53
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 8 | 39 x 16 | Warm Up | 8 | ||
|
5 3 2 5 |
53 x 16 53 x 15 53 x 14 39 x 15 |
20 sec On / 20 sec Off 20 sec On / 20 sec Off 20 sec On / 20 sec Off Spin |
x 2 |
13 / 28 16 / 31 18 / 33 23 / 38 |
|
|
7 3 5 |
53 x 16 39 x 15 53 x 16 |
30 sec On / 30 sec Off Spin 30 sec On / 30 sec Off |
45 48 53 |
||
| 7 | 39 x 16 | Cool Down | 60 |