(IN MIN)
(TOTAL ELAPSED)
1
53 x 14
Gradually bring to highest RPM
x 8
36
2
2
2
2
53 x 16
53 x 15
53 x 16
53 x 17
20 sec 100 RPM
20 sec HIGH RPM
Second min: 100+ RPM
51
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 8 | 39 x 16 | Warm Up | 8 | ||
| 8 | 53 x 15 | 40 sec 100 RPM / 20 sec MAX | 16 | ||
| 4 | 39 x 16 | Spin | 20 | ||
|
1 1 |
39 x 13 53 x 14 |
Gradually bring to highest RPM Gradually bring to highest RPM |
x 8 |
36 |
|
| 5 | 39 x 16 | Spin | 41 | ||
|
2 2 2 2 2 |
53 x 17 53 x 16 53 x 15 53 x 16 53 x 17 |
First min: 20 sec HIGH RPM 20 sec 100 RPM 20 sec HIGH RPM Second min: 100+ RPM |
51 |
||
| 9 | 39 x 16 | Cool Down | 60 |