Personal tools
You are here: Home Training sessions Spin Sessions 2010 Spin #23
Navigation
Log in


Forgot your password?
 
Document Actions

Spin #23

by Carl Brewer last modified 2010-09-13 05:53

The program for this session

What spin session
When 2010-09-14
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
Add event to calendar vCal
iCal

A regular Spin for winter

BYO bowl and fork....

Enduro A return to some high intensity work without the mega-E3 interval, B get similar to A but with less volume.  C get a progression of E3 and a high intensity set. The sprinters get HCLR's with a gradual increase in R.  Each sprint must get to at least 160rpm or the gear does not increase.

 

Enduro stream

Warm up

15 min E1

5 x 10s MAX:2

5 x 10s HCLR:2

5 min E1

A
B
C
Start time
Tomabata
Tabata

1/2 Tabata
7:40
E1
E1
E1
7:45
30s A&S E3 r/up
30s A&S E3
15s A&S E3

:50
E1
E1
E1
7:55
6 x 1 min ITT/
1 min RR
3 x 1 min ITT
3 min RR
5 x 30s ITT
90s RR
8:00
Cont
Cont
Cont
8:05
E1
E1
E1
8:10
15s A&S E3 r/up
E3 r/up
E3 r/up
8:15
E1
E1
E1
8:20
E1
E1
E1
8:25

Sprint Stream

Effort
Start time
E1
7:00
2 x 6s HCLR:1 (39x23 : 46")
7:05
2 x 7s HCLR+2 (60):2 (39x20 : 53")
7:10
2 x 7s HCLR+4 (60):2 (39x18 : 60")
7:14
2 x 7s HCLR+6 (60):2 (39x16 : 65")
7:18
2 x 7s HCLR+8 (60):3 (39x14/53x19 : 75")
7:22
2 x 7s HCLR+10 (60):3 (39x12/53x17 : 87/84")
7:28

2 x 7s HCLR+11 (60):3 (53x16 : 89")
7:34


Powered by Plone CMS, the Open Source Content Management System

This site conforms to the following standards: