(IN MIN)
(TOTAL ELAPSED)
3
3
3
3
53 x 18
53 x 17
53 x 16
53 x 15
100 RPM
100 RPM
90/100 RPM
90/100 RPM
14
17
20
23
1
39 x 17
100 RPM
x 5
30/32/34/36/38
1
53 x 17
100 RPM
x 5
44/46/48/50/52
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 8 | 39 x 17 | Warm Up | 8 | ||
| 3 3 3 3 3 |
39 x 17 53 x 18 53 x 17 53 x 16 53 x 15 |
100 RPM 100 RPM 100 RPM 90/100 RPM 90/100 RPM |
11 14 17 20 23 |
||
| 5 | 39 x 17 | Spin | 28 | ||
| 1 1 |
53 x 18 39 x 17 |
40 sec Off /
20 sec On 100 RPM |
x 5 |
29/31/33/35/37 30/32/34/36/38 |
|
| 4 | 39 x 17 | Spin | 42 | ||
| 1 1 |
53 x 18 53 x 17 |
40 sec Off /
20 sec On 100 RPM |
x 5 |
43/45/47/49/51 44/46/48/50/52 |
|
| 8 | 39 x 17 | Cool Down | 60 |