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Spin #21

by Carl Brewer last modified 2011-08-22 07:49

The program for this session

What spin session
When 2011-08-23
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 A get a grueling set of E3 intervals (blame Tom!) to bring back some lower intensity work after the recent VO2max flaying you've been getting, B get similar to A but with less volume.  C get a progression of E3 and a high intensity set. The sprinters get some strength and some some strength-endurance.


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
15s A&S E3 15 s A&S E3 2 x ladder sprint
E3 E1 E1 7:45
E3 r/up E3 r/up   :50
E1 E1 E3 r/up (1 min) 7:55
5 x 15:15:15:15 r/up 3 x 15s r/ups E1 8:00
E1 E1 E3 8:05
30s A&S E3 E3 E1 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 6s HCLR:1 7:05
2 x 7s PG + 12 RS (20rpm):3 7:10
25s PG +6 r/up
5:100, 10:120, 10:140+
25s PG + 8 SS 7:22
30s PG + 8 SS seated 7:28
25s HCLR r/up 10:5:10 7:35
25s HCLR r/up 10:5:10
120, 140, 160+

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