| PRE-WORKOUT | CATEGORY: WARM UP - PRIOR TO ALL WORKOUTS. | |||||||
| GEAR/RESISTANCE | HEART RATE | DURATION | RECOVERY | # OF REPEATS | ||||
| EASY 70 RPM | 1 minute | One | ||||||
| EASY 80 RPM | 1 minute | One | ||||||
| EASY 90 RPM | 1 minute | One | ||||||
| EASY 100 RPM | 1 minute | One | ||||||
| EASY 110 RPM | 1 minute | One | ||||||
| MODERATE 70 RPM | 1 minute | One | ||||||
| MODERATE 80 RPM | 1 minute | One | ||||||
| MODERATE 90 RPM | 1 minute | One | ||||||
| MODERATE 100 RPM | 1 minute | One | ||||||
| MODERATE 110 RPM | 1 minute | One | ||||||
| MODERATE | 10 seconds -HARD | 50 seconds-EASY | Three (3 minutes total) | |||||
| PRE-WORKOUT | CATEGORY: WARM UP - PRIOR TO ALL WORKOUTS | |||||||
| GEAR/RESISTANCE | HEART RATE | DURATION | RECOVERY | # OF REPEATS | ||||
| 39/19 60 RPM | 1 minute | 0 | One | |||||
| 39/19 65 RPM | 1 minute | 0 | One | |||||
| 39/19 70 RPM | 1 minute | 0 | One | |||||
| 39/19 75 RPM | 1 minute | 0 | One | |||||
| 39/19 -90 RPM | 3 minutes | 0 | One | |||||
| 39/17 - 90 RPM | 3 minutes | 0 | One | |||||
| 39/15 - 90 RPM | 3 minutes | 0 | One | |||||
| 39/17 - 100-110 RPM | 10 seconds | 10 seconds | Six (2 minutes total | |||||