ReochZonneveld Workout 9 8 00 39 x 17

  • Slides: 42
Download presentation
Reoch-Zonneveld Workout # 9

Reoch-Zonneveld Workout # 9

8: 00 39 x 17 Warm-up

8: 00 39 x 17 Warm-up

8: 00 39 x 16 Warm Up Next: 3: 00 39 x 16 100

8: 00 39 x 16 Warm Up Next: 3: 00 39 x 16 100 RPM

3: 00 39 x 16 100 RPM Next: 3: 00 53 x 18 100

3: 00 39 x 16 100 RPM Next: 3: 00 53 x 18 100 RPM

3: 00 53 x 18 100 RPM Next: 3: 00 53 x 17 100

3: 00 53 x 18 100 RPM 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 90/100 Rpm Next: 3: 00 53 x 15 90/100

3: 00 53 x 16 90/100 Rpm Next: 3: 00 53 x 15 90/100 Rpm

3: 00 53 x 15 90/100 Rpm Next: 5: 00 39 x 17 Spin

3: 00 53 x 15 90/100 Rpm Next: 5: 00 39 x 17 Spin

5: 00 39 x 17 Spin Next: 5: 00 53 x 16 40 /

5: 00 39 x 17 Spin Next: 5: 00 53 x 16 40 / 20’s

0: 40 53 x 18 100 RPM Next: 0: 20 53 x 18 Max

0: 40 53 x 18 100 RPM Next: 0: 20 53 x 18 Max 5

5 0: 20 53 x 18 Next: 1: 00 39 x 17 Max Spin

5 0: 20 53 x 18 Next: 1: 00 39 x 17 Max Spin

1: 00 39 x 17 Spin Next: 1: 00 53 x 18 40 sec

1: 00 39 x 17 Spin Next: 1: 00 53 x 18 40 sec 100 RPM/20 sec Max 5

0: 40 53 x 18 100 RPM Next: 0: 20 53 x 18 Max

0: 40 53 x 18 100 RPM Next: 0: 20 53 x 18 Max 4

4 0: 20 53 x 18 Next: 1: 00 39 x 17 Max Spin

4 0: 20 53 x 18 Next: 1: 00 39 x 17 Max Spin

1: 00 39 x 17 Spin Next: 1: 00 53 x 18 40 sec

1: 00 39 x 17 Spin Next: 1: 00 53 x 18 40 sec 100 RPM/20 sec Max 31 Mins Done 4

0: 40 53 x 18 100 RPM Next: 0: 20 53 x 18 Max

0: 40 53 x 18 100 RPM Next: 0: 20 53 x 18 Max 3

3 0: 20 53 x 18 Next: 1: 00 39 x 17 Max Spin

3 0: 20 53 x 18 Next: 1: 00 39 x 17 Max Spin

1: 00 39 x 17 Spin Next: 1: 00 53 x 18 40 sec

1: 00 39 x 17 Spin Next: 1: 00 53 x 18 40 sec 100 RPM/20 sec Max 3

0: 40 53 x 18 100 RPM Next: 0: 20 53 x 18 Max

0: 40 53 x 18 100 RPM Next: 0: 20 53 x 18 Max 2

2 0: 20 53 x 18 Next: 1: 00 39 x 17 Max Spin

2 0: 20 53 x 18 Next: 1: 00 39 x 17 Max Spin

1: 00 39 x 17 Spin Next: 1: 00 53 x 18 40 sec

1: 00 39 x 17 Spin Next: 1: 00 53 x 18 40 sec 100 RPM/20 sec Max 2

0: 40 53 x 18 100 RPM Next: 0: 20 53 x 18 Max

0: 40 53 x 18 100 RPM Next: 0: 20 53 x 18 Max 1

1 0: 20 53 x 18 Next: 1: 00 39 x 17 Max Spin

1 0: 20 53 x 18 Next: 1: 00 39 x 17 Max Spin

1: 00 39 x 17 Spin Next: 4: 00 39 x 17 Spin 1

1: 00 39 x 17 Spin Next: 4: 00 39 x 17 Spin 1

4: 00 39 x 17 Spin Next: 1: 00 53 x 18 40 sec

4: 00 39 x 17 Spin Next: 1: 00 53 x 18 40 sec 100 Rpm/20 sec Max

0: 40 53 x 18 100 Rpm Next: 0: 20 53 x 18 Max

0: 40 53 x 18 100 Rpm Next: 0: 20 53 x 18 Max 5

5 0: 20 53 x 18 Next: 1: 00 53 x 17 Max 100+

5 0: 20 53 x 18 Next: 1: 00 53 x 17 Max 100+ Rpm

1: 00 53 x 17 100 + Rpm Next: 1: 00 53 x 18

1: 00 53 x 17 100 + Rpm Next: 1: 00 53 x 18 40 sec 100 Rpm/20 sec Max 5

0: 40 53 x 18 100 Rpm Next: 0: 20 53 x 18 Max

0: 40 53 x 18 100 Rpm Next: 0: 20 53 x 18 Max 4

4 0: 20 53 x 18 Next: 1: 00 53 x 17 Max 100+

4 0: 20 53 x 18 Next: 1: 00 53 x 17 Max 100+ Rpm

1: 00 53 x 17 100 + Rpm Next: 1: 00 53 x 18

1: 00 53 x 17 100 + Rpm Next: 1: 00 53 x 18 40 sec 100 Rpm/20 sec Max 4

0: 40 53 x 18 100 Rpm Next: 0: 20 53 x 18 Max

0: 40 53 x 18 100 Rpm Next: 0: 20 53 x 18 Max 3

3 0: 20 53 x 18 Next: 1: 00 53 x 17 Max 100+

3 0: 20 53 x 18 Next: 1: 00 53 x 17 Max 100+ Rpm

1: 00 53 x 17 100 + Rpm Next: 1: 00 53 x 18

1: 00 53 x 17 100 + Rpm Next: 1: 00 53 x 18 40 sec 100 Rpm/20 sec Max 3

0: 40 53 x 18 100 Rpm Next: 0: 20 53 x 18 Max

0: 40 53 x 18 100 Rpm Next: 0: 20 53 x 18 Max 2

3 0: 20 53 x 18 Next: 1: 00 53 x 17 Max 100+

3 0: 20 53 x 18 Next: 1: 00 53 x 17 Max 100+ Rpm

1: 00 53 x 17 100 + Rpm Next: 1: 00 53 x 18

1: 00 53 x 17 100 + Rpm Next: 1: 00 53 x 18 40 sec 100 Rpm/20 sec Max 2

0: 40 53 x 18 100 Rpm Next: 0: 20 53 x 18 Max

0: 40 53 x 18 100 Rpm Next: 0: 20 53 x 18 Max 1

1 0: 20 53 x 18 Next: 1: 00 53 x 17 Max 100+

1 0: 20 53 x 18 Next: 1: 00 53 x 17 Max 100+ Rpm

1: 00 53 x 17 100 + Rpm Next: 8: 00 39 x 17

1: 00 53 x 17 100 + Rpm Next: 8: 00 39 x 17 Cool Down 1

8: 00 39 x 17 Cool Down

8: 00 39 x 17 Cool Down

GREAT JOB !

GREAT JOB !