(IN MIN)
(TOTAL ELAPSED)
2
39 x 16
Spin at first setting
x 5
39
1
1
1
1
1
39 x 16
25 sec HIGH RPM / 35 sec 100 RPM
30 sec HIGH RPM / 30 sec 100 RPM
35 sec HIGH RPM / 25 sec 100 RPM
40 sec HIGH RPM / 20 sec 100 RPM
Spin
x 2
48 / 53
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 8 | 39 x 16 | Warm Up | 8 | ||
| 8 | 39 x 14 | 30 sec HIGH RPM / 30 sec 100 RPM | 15 | ||
| 4 | 39 x 16 | Spin | 19 | ||
|
2 2 |
39 x 15 39 x 16 |
Increase resistance every 30 sec Spin at first setting |
x 5 |
39 |
|
| 3 | 39 x 16 | Spin | 42 | ||
|
1 1 1 1 1 1 |
53 x 16 39 x 16 |
20 sec HIGH RPM / 40 sec 100 RPM 25 sec HIGH RPM / 35 sec 100 RPM 30 sec HIGH RPM / 30 sec 100 RPM 35 sec HIGH RPM / 25 sec 100 RPM 40 sec HIGH RPM / 20 sec 100 RPM Spin |
x 2 |
48 / 53 |
|
| 7 | 39 x 16 | Cool Down | 60 |