Workout #21

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Workout 21
Workout 22
Workout 23
Workout 24		 TIME
(IN MIN)		 GEAR DESCRIPTION SETS TIME
(TOTAL ELAPSED)
6 39 x 16 Warm Up   6
8 39 x 16 30 sec On / 30 sec Off   14
5 39 x 16 Spin   19
4
2		 53 x 17
39 x 16		 100+ RPM
Spin		   23
25
3
2		 53 x 16
39 x 16		 100 + RPM
Spin		   28
30
2
2		 53 x 15
39 x 16		 100+ RPM
Spin		   32
34
1
2		 53 x 14
39 x 16		 100+ RPM
Spin		   35
37
2
2		 53 x 15
39 x 16		 100+ RPM
Spin		   39
41
3
2		 53 x 16
39 x 16		 100+ RPM
Spin		   44
46
4 53 x 17 100+ RPM   50
10 39 x 16 Cool Down   60