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Spin #12

by Carl Brewer last modified 2011-06-20 05:42

The program for this session

What spin session
When 2011-06-21
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A regular Spin for winter

BYO bowl and fork....

Enduro B gets a  full tabata and more 60s TT's,  A gets ladder sprints for the first time and gets more 90s TT's and another attack & sustain effort, and C gets solid blocks of E3, the sprinters get power work, taking advantage of the strength developed over the last few weeks.


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
Ladder sprint (10,20,30,20,10) Tabata E2 7:40
E1 E1 E3 7:45
Tabata E3 E1 7:50
E1 E1 E3 7:55
3 x 90s ITT/30s RR 5 x 60s ITT/60s RR E3 8:00
E1 Continued E1 8:05
E3 30s A/S E1 E2 8:10
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 5s HCLR:1 7:05
2 x 7s PG+4" RS (80rpm):3 7:10
2 x 8s PG+4" RS (80rpm) (seated):3 7:16
2 x 7s PG+4" RS (60rpm):3 7:22
2 x 8s PG RS (80 rpm) (seated):3 7:28
1 x 40s PGRS R/up
(10:100, 15:130, 15:max)
1 x 30s HCLR R/up
(10, 10, 10) 100, 120, 150+

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