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Spin #6

by Carl Brewer last modified 2011-05-09 05:26

The program for this session

What spin session
When 2011-05-10
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....

This is our sixth session for winter.  Enduro B gets some higher intensity intervals and plenty of time in E3, A does a mix of higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters get longer ramp ups with an emphasis on power and legspeed.

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/30s RR 5 x 10s sprint/50s RR E2 7:40
E1 E1 E3 7:45
E3 E3 E1 7:50
5 x 1 min ITT/1 min WR E1 E2 7:55
continued 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 6s HCLR:1 7:05
2 x 7s PGSS (seated):3 7:10
1 x 25s PG RS (80) r/up (5:100,10:130, 10:max) 7:19
1 x 30s PG RS (80) r/up (10:110,10:130,10:max) 7:25
1 x 27s PG RS(80) r/up (9:110, 9:135, 9:max) 7:32
2 x 7s BGSS (seated):2 7:38
2 x 10s HCLR:2 7:42

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