Workout #44

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Workout 44
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Workout 46
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Workout 48
Workout 49
Workout 50		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
10 39 x 16 Warm Up   10
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1		 53 x 17
39 x 16
53 x 16
39 x 16
53 x 15
39 x 16
53 x 14
39 x 16
53 x 13
39 x 16
53 x 14
39 x 16
53 x 15
39 x 16
53 x 16
39 x 16
53 x 17		 15 sec Sprint / 45 sec Sustain
Spin
15 sec Sprint / 45 sec Sustain
Spin
15 sec Sprint / 45 sec Sustain
Spin
15 sec Sprint / 45 sec Sustain
Spin
15 sec Sprint / 45 sec Sustain
Spin
15 sec Sprint / 45 sec Sustain
Spin
15 sec Sprint / 45 sec Sustain
Spin
15 sec Sprint / 45 sec Sustain
Spin
15 sec Sprint / 45 sec Sustain		   11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
5 39 x 16 Spin   32
1
1
1
1
1
1		 53 x 17
39 x 16
53 x 16
39 x 15
53 x 15
39 x 14		 100+ RPM
Spin
100+ RPM
Spin
100+ RPM
Spin		   33
34
35
36
37
38
7 39 x 16 Spin   45
5 53 x 16 15 sec On / 15 sec Off
20 sec On / 20 sec Off
25 sec On / 25 sec Off
30 sec On / 30 sec Off
25 sec On / 25 sec Off
20 sec On / 20 sec Off
15 sec On / 15 sec Off		  





50
5 39 x 16 Spin   50
1
2
1		 53 x 16
53 x 15
53 x 16		 30 sec 100 RPM / 30 sec MAX
30 sec 100 RPM / 30 sec MAX
30 sec 100 RPM / 30 sec MAX		   51
53
54
6 39 x 16 Cool Down   60