Workout #3

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Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
7 39 x 19 Warm Up   7
5
3
5		 39 x 17
39 x 16
39 x 17		 40 sec Off / 20 sec On
90/100 RPM
40 sec Off / 20 sec On		   12
15
20
5 39 x 19 Spin   25
5
3
5		 39 x 17
39 x 16
39 x 17		 90/100 RPM
90/100 RPM
90/100 RPM		   30
33
38
5 39 x 19 Spin   43
10 39 x 17 30 sec On / 30 sec Off   53
7 39 x 19 Cool Down   60