Workout #7

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Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
8 39 x 19 Warm Up   8
3
3
2
3
3		 39 x 17
39 x 16
39 x 15
39 x 16
39 x 17		 100 RPM
100 RPM
100 RPM
100 RPM
100 RPM		   11
14
16
19
22
3
2		 39 x 18
39 x 17		 Spin
Spin		   25
27
3
3
2
3
3		 39 x 16
39 x 15
39 x 14
39 x 15
39 x 16		 100 RPM
100 RPM
100 RPM
100 RPM
100 RPM		   30
33
35
38
41
5 39 x 19 Spin   46
8 39 x 15 45 sec Off / 15 sec On   54
6 39 x 19 Cool Down   60