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Spin #19

by Carl Brewer last modified 2012-08-05 18:35

The program for this session

What spin session
When 2012-08-07
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....

Enduro A get a ladder sprint, a Tomabata, and some reaction drills. B get similar to A but with less volume.  C get a progression of E3. The sprinters get more strength work.

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 ladder sprint E3 7:40
E1 E1 E1 7:45
Tomabata Tabata E2 7:50
E1 E1 E3 r/up (1 min) 7:55
Reaction drill Reaction drill E1 8:00
cont E1 E3 8:05
E1 E3 E1 8:10
30s 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 7:05
2 x 7s BG SS L,R:3 7:10
2 x 8s PG+8 RS (80, seated):3 7:16
2 x 8s PG+8 SS (L,R, seated):3 7:22
2 x 6s PG RS (90, seated):3 7:28
2 x 7s PG+12 SS L,R:3 7:34
30s PG-4 RS r/up 10:110, 10:130, 10:max 7:40
6 x 10s HCLR:20 7:46

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