Workout #10

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Workout 15
Workout 16		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
5 39 x 17 Warm Up   5
5






5		 53 x 18






39 x 17		 20 sec On / 20 sec Off
20 sec On / 20 sec Off
20 sec On / 20 sec Off
20 sec On / 20 sec Off
20 sec On / 20 sec Off
20 sec On / 20 sec Off
20 sec On / 20 sec Off
Spin

x 3

 15 / 25 / 35
 
4
3
2
1		 53 x 18
53 x 17
53 x 16
53 x 15		 100 RPM
100 RPM
100 RPM
100 RPM		   39
42
44
45
5 39 x 17 Spin   50
5 39 x 15 20 sec On / 20 sec Off   55
5 39 x 17 Cool Down   60