6 MIN WARM-UP SPIN

DRINK

4 x 12 MIN ON / 1 MIN OFF

1. SET #1

   • 7 MIN TO BUILD TO LT MINUS 20

   • 1 MIN TO BUILD TO LT MINUS 10

   • 4 MIN TO DROP TO LT MINUS 20

2. CHECK SPLITS OF FIRST SET THEN DO SET #2, MATCHING SPLITS

   • 6 MIN TO BUILD TO LT MINUS 20

   • 2 MIN TO BUILD TO LT MINUS 10

   • 4 MIN TO DROP TO LT MINUS 20

3. CHECK SPLITS OF SET #2 AND THEN MATCH SPLITS, STAYING AS TRUE TO HR AS POSSIBLE WHILE YOU DO SET #3

   • 5 MIN TO BUILD TO LT MINUS 20

   • 3 MIN TO BUILD TO LT MINUS 10

   • 4 MIN TO DROP TO LT MINUS 20

4. CHECK SPLITS OF SET #3 AND THEN MATCH SPLITS, STAYING AS TRUE TO HR AS POSSIBLE WHILE YOU DO SET #4

   • 4 MIN TO BUILD TO LT MINUS 20

   • 4 MIN TO BUILD TO LT MINUS 10

   • 4 MIN TO DROP TO LT MINUS 20

6 MIN COOL DOWN