ReochZonneveld Workout 16 5 00 39 x 16

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Reoch-Zonneveld Workout #16

Reoch-Zonneveld Workout #16

5: 00 39 x 16 Warm-up

5: 00 39 x 16 Warm-up

5: 00 39 x 16 Warm Up Next: 3: 00 53 x 17 100+

5: 00 39 x 16 Warm Up Next: 3: 00 53 x 17 100+ RPM

3: 00 53 x 17 100+ RPM Next: 3: 00 53 x 16 100+

3: 00 53 x 17 100+ RPM Next: 3: 00 53 x 16 100+ RPM

3: 00 53 x 16 100+ RPM Next: 3: 00 53 x 15 100+

3: 00 53 x 16 100+ RPM Next: 3: 00 53 x 15 100+ RPM

3: 00 53 x 15 100+ RPM Next: 3: 00 53 x 14 100+

3: 00 53 x 15 100+ RPM Next: 3: 00 53 x 14 100+ RPM

3: 00 53 x 14 100+ RPM Next: 5: 00 39 x 16 Spin

3: 00 53 x 14 100+ RPM Next: 5: 00 39 x 16 Spin

5: 00 39 x 16 Spin Next: 5: 00 53 x 16 40 /

5: 00 39 x 16 Spin Next: 5: 00 53 x 16 40 / 20 max

0: 40 53 x 16 100 RPM Next: 0: 20 53 x 16 Max

0: 40 53 x 16 100 RPM Next: 0: 20 53 x 16 Max 5

5 0: 20 53 x 16 Next: 1: 00 39 x 16 Max Spin

5 0: 20 53 x 16 Next: 1: 00 39 x 16 Max Spin

1: 00 39 x 16 Spin Next: 1: 00 53 x 16 40 sec

1: 00 39 x 16 Spin Next: 1: 00 53 x 16 40 sec 100 RPM/20 sec Max 5

0: 40 53 x 16 100 RPM Next: 0: 20 53 x 16 Max

0: 40 53 x 16 100 RPM Next: 0: 20 53 x 16 Max 4

4 0: 20 53 x 16 Next: 1: 00 39 x 16 Max Spin

4 0: 20 53 x 16 Next: 1: 00 39 x 16 Max Spin

1: 00 39 x 16 Spin Next: 1: 00 53 x 16 40 sec

1: 00 39 x 16 Spin Next: 1: 00 53 x 16 40 sec 100 RPM/20 sec Max 4

0: 40 53 x 16 100 RPM Next: 0: 20 53 x 16 Max

0: 40 53 x 16 100 RPM Next: 0: 20 53 x 16 Max 3

3 0: 20 53 x 16 Next: 1: 00 39 x 16 Max Spin

3 0: 20 53 x 16 Next: 1: 00 39 x 16 Max Spin

1: 00 39 x 16 Spin Next: 1: 00 53 x 16 40 sec

1: 00 39 x 16 Spin Next: 1: 00 53 x 16 40 sec 100 RPM/20 sec Max 3

0: 40 53 x 16 100 RPM Next: 0: 20 53 x 16 Max

0: 40 53 x 16 100 RPM Next: 0: 20 53 x 16 Max 2

2 0: 20 53 x 16 Next: 1: 00 39 x 16 Max Spin

2 0: 20 53 x 16 Next: 1: 00 39 x 16 Max Spin

1: 00 39 x 16 Spin Next: 1: 00 53 x 16 40 sec

1: 00 39 x 16 Spin Next: 1: 00 53 x 16 40 sec 100 RPM/20 sec Max 2

0: 40 53 x 16 100 RPM Next: 0: 20 53 x 16 Max

0: 40 53 x 16 100 RPM Next: 0: 20 53 x 16 Max 1

1 0: 20 53 x 16 Next: 1: 00 39 x 16 Max Spin

1 0: 20 53 x 16 Next: 1: 00 39 x 16 Max Spin

1: 00 39 x 16 Spin Next: 4: 00 39 x 16 Spin 1

1: 00 39 x 16 Spin Next: 4: 00 39 x 16 Spin 1

4: 00 39 x 16 Spin Next: 1: 00 53 x 15 40 sec

4: 00 39 x 16 Spin Next: 1: 00 53 x 15 40 sec 100 Rpm/20 sec Max 32 Mins Done

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17 40 sec 100 Rpm/20 sec Max 6

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max 6

6 0: 20 53 x 17 Next: 1: 00 53 x 15 Max 100+

6 0: 20 53 x 17 Next: 1: 00 53 x 15 Max 100+ Rpm

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17 40 sec 100 Rpm/20 sec Max 5

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max 5

5 0: 20 53 x 17 Next: 1: 00 53 x 15 Max 100+

5 0: 20 53 x 17 Next: 1: 00 53 x 15 Max 100+ Rpm

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17 40 sec 100 Rpm/20 sec Max 4

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max 4

4 0: 20 53 x 17 Next: 1: 00 53 x 15 Max 100+

4 0: 20 53 x 17 Next: 1: 00 53 x 15 Max 100+ Rpm

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17 40 sec 100 Rpm/20 sec Max 3

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max 3

3 0: 20 53 x 17 Next: 1: 00 53 x 15 Max 100+

3 0: 20 53 x 17 Next: 1: 00 53 x 15 Max 100+ Rpm

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17 40 sec 100 Rpm/20 sec Max 2

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max 2

2 0: 20 53 x 17 Next: 1: 00 53 x 15 Max 100+

2 0: 20 53 x 17 Next: 1: 00 53 x 15 Max 100+ Rpm

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17

1: 00 53 x 15 100 + Rpm Next: 1: 00 53 x 17 40 sec 100 Rpm/20 sec Max 1

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max

0: 40 53 x 17 100 Rpm Next: 0: 20 53 x 17 Max 1

1 0: 20 53 x 17 Next: 3: 00 39 x 16 Max Spin

1 0: 20 53 x 17 Next: 3: 00 39 x 16 Max Spin

1 3: 00 39 x 16 Spin Next: 4: 00 39 x 14 20

1 3: 00 39 x 16 Spin Next: 4: 00 39 x 14 20 / 20’s

6 0: 20 39 x 14 100+ Rpm Next: 0: 20 39 x 14

6 0: 20 39 x 14 100+ Rpm Next: 0: 20 39 x 14 Max

0: 20 39 x 14 Max Next: 0: 20 39 x 14 100+ RPM

0: 20 39 x 14 Max Next: 0: 20 39 x 14 100+ RPM 6

5 0: 20 39 x 14 100+ Rpm Next: 0: 20 39 x 14

5 0: 20 39 x 14 100+ Rpm Next: 0: 20 39 x 14 Max

0: 20 39 x 14 Max Next: 0: 20 39 x 14 100+ RPM

0: 20 39 x 14 Max Next: 0: 20 39 x 14 100+ RPM 5

4 0: 20 39 x 14 100+ Rpm Next: 0: 20 39 x 14

4 0: 20 39 x 14 100+ Rpm Next: 0: 20 39 x 14 Max

0: 20 39 x 14 Max Next: 0: 20 39 x 14 100+ RPM

0: 20 39 x 14 Max Next: 0: 20 39 x 14 100+ RPM 4

3 0: 20 39 x 14 100+ Rpm Next: 0: 20 39 x 14

3 0: 20 39 x 14 100+ Rpm Next: 0: 20 39 x 14 Max

0: 20 39 x 14 Max Next: 0: 20 39 x 14 100+ RPM

0: 20 39 x 14 Max Next: 0: 20 39 x 14 100+ RPM 3

2 0: 20 39 x 14 100+ Rpm Next: 0: 20 39 x 14

2 0: 20 39 x 14 100+ Rpm Next: 0: 20 39 x 14 Max

0: 20 39 x 14 Max Next: 0: 20 39 x 14 100+ RPM

0: 20 39 x 14 Max Next: 0: 20 39 x 14 100+ RPM 2

1 0: 20 39 x 14 100+ RPM Next: 0: 20 39 x 14

1 0: 20 39 x 14 100+ RPM Next: 0: 20 39 x 14 Max

0: 20 39 x 14 MAX Next: 5: 00 39 x 16 Cool Down

0: 20 39 x 14 MAX Next: 5: 00 39 x 16 Cool Down 1

5: 00 39 x 16 Cool Down

5: 00 39 x 16 Cool Down

GREAT JOB !

GREAT JOB !