Workout #18

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Workout 17
Workout 18
Workout 19
Workout 20
Workout 21
Workout 22
Workout 23
Workout 24		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
10 39 x 16 Warm Up   10
5






5		 39 x 14






39 x 16		 15 sec On / 15 sec Off
20 sec On / 20 sec Off
25 sec On / 25 sec Off
30 sec On / 30 sec Off
25 sec On / 25 sec Off
20 sec On / 20 sec Off
15 sec On / 15 sec Off
Spin

x 3






20 / 30 / 40
3
2
2
2
2		 53 x 17
39 x 16
53 x 16
39 x 16
53 x 15		 100+ RPM
Spin
100+ RPM
Spin
100+ RPM		   43
45
47
49
51
9 39 x 16 Cool Down   60