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Spin #22

by Carl Brewer last modified 2012-08-27 20:28

The program for this session

What spin session
When 2012-08-28
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 multiple E3 ramps with no rest and some higher intensity work, B get similar to A but with less volume.  C get a progression of E3 and a high intensity set. The sprinters recalibate their power gear.


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 r/up 15 s A&S E3 E3 7:40
E3 r/up E1 E1 7:45
E3 r/up 15s A&S E3E3 7:50
E1 E1 E17:55
5 x 1m ITT/1m RR 3 x 1m ITT/2 min RR E3 8:00
cont cont E3 8:05
30s A&S E3 E1 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 BGSS L,R:3 7:10
8s PG-4 RS(80) 7:18
8s PG RS (80) 7:21
8s PG+4 RS (80) 7:24
8s PG+6 RS(80) 7:29
8s PG+8 RS(80) 7:32
18s new PG SS 7:37
6 x 10:10 HCLR 7:44

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