Groups of 3 (1052)
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Everything here is in groups of 3. 3 positions 3 times. The challenge is each time through the set a gear gets added to the dial.
Sprint
10s seat
10s stand
10s seat
30s recovery
* repeat set 3 times adding gear each time.
Climb
30s seat
30s stand
30s hover
30s rest
* repeat
Squat
10s on
20 s jog
10s on
30s rest
* repeat
Climb
30s jog
45s heavy climb
15 s seat climb ( don't touch dial)
30s rest
* repeat
jump
30s 4 count
30s 2 count
30s 4 count
30s rest
* repeat
Rolling Hill
30s heavy
30s sprint
30s flat ( this counts as rest)
* repeat
Sprint
20s @ 70%
15s @ 80%
10s @ 90%
30s rest
* repeat
Run
30s jog
30s run
30s hover climb
30s rest
* repeat
Submitted by Bethany from Pa on 12/9/08
Email: jfebbo3@ptd.net