Personal tools
You are here: Home Training sessions Spin Sessions 2011 winter Spin #5
Log in

Forgot your password?
Document Actions

Spin #5

by Carl Brewer last modified 2011-05-01 19:44

The program for this session

What spin session
When 2011-05-03
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

A regular Spin for winter!

BYO bowl and fork....

This is our forth session for winter.  Enduro B gets some high intensity intervals and plenty of 10 mins in E3, A does more higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters get ramp ups with an emphasis on legspeed after a few solid weeks of strength training.

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
10 x 10s sprint/50s RR 5 x 10s sprint/50s RR E2 7:40
continued E1 E3 7:45
E1 E3 E1 7:50
E3 E1 E2 7:55
E3 E3 E3 8:00
E1 E3 E1 8:05
E3 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
3 x 6s RGSS:3 (L,R, prefered) 7:10
1 x 24s PG+2 RS 80 r/up (8,8,8) 7:19
1 x 30s (10:120,10:140,10:max) HCLR r/up 7:26
2 x 6s BGSS(seated, L,R):2 7:34
1 x 10s HCLR 7:40

Powered by Plone CMS, the Open Source Content Management System

This site conforms to the following standards: