Workout #19

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Workout 22
Workout 23
Workout 24		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
10 39 x 16 Warm Up   10
8 39 x 5 30 sec On / 30 sec 100 RPM

x 8

 18
5 39 x 16 Spin   23
4
2		 53 x 17
39 x 16		 100+ RPM
Spin		   27
29
3
1		 53 x 16
39 x 16		 100+ RPM
Spin		   32
34
2
2		 53 x 15
39 x 16		 100+ RPM
Spin		   36
38
1
2		 53 x 14
39 x 16		 100+ RPM
Spin		   40
42
2
2		 53 x 15
39 x 16		 100+ RPM
Spin		   44
46
3
2		 53 x 16
39 x 16		 100+ RPM
Spin		   49
51
9 39 x 16 Cool Down   60