Workout #49

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Workout 49
Workout 50		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
7 39 x 16 Warm Up   7
2
2
1
2		 53 x 17
39 x 16
53 x 16
39 x 16		 100+ RPM
Spin
100+ RPM
Spin		   9
11
12
14
3
2		 53 x 16
39 x 16		 100+ RPM
Spin		   17
19
2
2		 53 x 16
39 x 16		 100+ RPM
Spin		   21
23
4
2		 53 x 17
39 x 16		 100+ RPM
Spin		   27
29
3
2		 53 x 16
39 x 16		 100+ RPM
Spin		   32
34
2 53 x 17 100+ RPM   36
5 39 x 16 Spin   41
1
1
1
1
1
1		 53 x 17 55 sec 100 RPM /   5 sec Sprint
50 sec 100 RPM / 10 sec Sprint
45 sec 100 RPM / 15 sec Sprint
40 sec 100 RPM / 20 sec Sprint
35 sec 100 RPM / 25 sec Sprint
30 sec 100 RPM / 30 sec Sprint		  




47
3 39 x 16 Spin   50
1
1
1
1
1
1		 53 x 17 30 sec 100 RPM / 30 sec Sprint
35 sec 100 RPM / 25 sec Sprint
40 sec 100 RPM / 20 sec Sprint
45 sec 100 RPM / 15 sec Sprint
50 sec 100 RPM / 10 sec Sprint
55 sec 100 RPM /   5 sec Sprint		  




56
4 39 x 16 Cool Down   60