Workout #24

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Workout 24		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
5 39 x 16 Warm Up   5
1
2		 53 x 17
39 x 16		 100+ RPM
Spin		   6
8
2
2		 53 x 17
39 x 16		 100+ RPM
Spin		   10
12
3
2		 53 x 17
39 x 16		 100+ RPM
Spin		   15
17
4
2		 53 x 17
39 x 16		 100+ RPM
Spin		   21
23
3
2		 53 x 17
39 x 16		 100+ RPM
Spin		   26
28
2
2		 53 x 17
39 x 16		 100+ RPM
Spin		   30
32
1
5		 53 x 17
39 x 16		 100+ RPM
Spin		   33
38
1
1
1
1
1
1		 53 x 17 55 sec 100 RPM /  5 sec Sprint
50 sec 100 RPM /10 sec Sprint
45 sec 100 RPM /15 sec Sprint
40 sec 100 RPM /20 sec Sprint
35 sec 100 RPM /25 sec Sprint
30 sec 100 RPM /30 sec Sprint		  




44
4 39 x 16 Spin   48
1
1
1
1
1
1		 53 x 17 30 sec 100 RPM /30 sec Sprint
35 sec 100 RPM /25 sec Sprint
40 sec 100 RPM /20 sec Sprint
45 sec 100 RPM /15 sec Sprint
50 sec 100 RPM /10 sec Sprint
55 sec 100 RPM /  5 sec Sprint		  




54
6 39 x 16 Cool Down   60