Workout #4

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Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
5 39 x 19 Warm Up   5
5






5		 39 x 16






39 x 18		 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

 15 / 25 / 35
3
3
3
2
3
3
3		 39 x 17
39 x 16
39 x 15
39 x 14
39 x 15
39 x 16
39 x 17		 90/100 RPM
90/100 RPM
90/100 RPM
90/100 RPM
90/100 RPM
90/100 RPM
90/100 RPM		   38
41
44
46
49
52
55
5 39 x 19 Cool Down   60