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SPIN 20-1

Timer Duration: 41:24 Rollover intervals for more details.

Exercises:
  • 1-1. 106 Till End Of Track Rpm
  • 2-1. 90 Till End Of Track
  • 3-1. Start 80 To 100
  • 3-2. (0:32) Oos 60
  • 3-3. (1:35) Recovery
  • 3-4. (2:00) Oos 60 Till End Of Track
  • 4-1. Start 80 To 100
  • 4-2. (0:14) When Ready Oos 67 Or 134 Till End Of Track
  • 4-3. (1:12) Recovery – No Rush
  • 4-4. (1:26) No Rush - When Ready Oos 67 Or 134 Till End Of Track
  • 5-1. 83 Till End Of Track
  • 6-1. Start 80 To 100 But When Ready Oos 65
  • 6-2. (0:44) Oos 65
  • 6-3. (1:14) Recovery
  • 6-4. (1:32) Sprint 130 Till End (don’t Stop During Bridge)
  • 7-1 When Ready 62 Or 124 For Entire Track
  • 8-1. 110 Till End Of Track
  • 9-1. When Ready Oos 66 For Entire Track
  • 10-1. First Half 112 Oos Second Half 56 In Saddle
  • 11-1. 83 Till End Of Track
  • 12-1. Start 80 To 100
  • 12-2. (0:45) When Ready Oos 64
  • 12-3. (1:46) Recovery
  • 12-4. (2:16) When Ready Oos 64 Till End Of Track
  • 13-1. 92 Till End Of Track
  • 1-1. 106 Till end of track RPM 3:40
  • 2-1. 90 Till End of track 3:44
  • 3-1. Start 80 to 100 0:32
  • 3-2. (0:32) OOS 60 1:03
  • 3-3. (1:35) Recovery 0:25
  • 3-4. (2:00) OOS 60 Till end of track 1:11
  • 4-1. Start 80 to 100 0:14
  • 4-2. (0:14) When ready OOS 67 or 134 till end of track 0:58
  • 4-3. (1:12) Recovery – No rush 0:14
  • 4-4. (1:26) No rush - When ready OOS 67 or 134 till end of track 1:15
  • 5-1. 83 Till end of track 2:34
  • 6-1. Start 80 to 100 but when ready OOS 65 0:44
  • 6-2. (0:44) OOS 65 0:30
  • 6-3. (1:14) Recovery 0:18
  • 6-4. (1:32) Sprint 130 Till End (Don’t stop during bridge) 1:18
  • 7-1 When ready 62 or 124 for entire track 3:45
  • 8-1. 110 Till End of Track 3:30
  • 9-1. When ready OOS 66 for entire track 2:35
  • 10-1. First half 112 OOS Second half 56 in saddle 4:23
  • 11-1. 83 Till end of track 2:30
  • 12-1. Start 80 to 100 0:45
  • 12-2. (0:45) When ready OOS 64 1:01
  • 12-3. (1:46) Recovery 0:30
  • 12-4. (2:16) When ready OOS 64 till end of track 0:56
  • 13-1. 92 Till end of track 2:49

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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