Personal tools
You are here: Home Training sessions Spin Sessions 2012 winter Spin #7
Log in

Forgot your password?
Document Actions

Spin #7

by Carl Brewer last modified 2012-05-14 07:34

The program for this session

What spin session
When 2012-05-15
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 2010!

BYO bowl and fork....

Enduro B gets some higher intensity intervals and plenty of time in E3, A does a mix of higher intensity intervals with a modified Warm Up, and C gets a solid E2/E3 progression with a little more time in E3, the sprinters get a power gear recalibration.

Enduro stream

Warm up

15 min E1

5 x 10s MAX:2, 10s HCLR:2

5 min E1

A B C Start time
10 x 10s sprint/30s RR 5 x 10s sprint/50s RR E3 7:40
E1 E1 E1 7:45
5 x 90s ITT/30s WR E3 E2 7:50
continued E1 E3 7:55
E3 E3 E1 8:00
E1 E1 E3 8:05
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 PG calibration

Effort Start time
E1 7:00
2 x 6s HCLR:1 7:05
2 x 7s BGSS (L,R):3 7:10
8s 65" RS(80) 7:16
8s 70" RS(80) 7:19
8s 75" RS(80) 7:22
8s 80" RS(80) 7:25
8s 85" RS(80) 7:28
8s 90" RS(80) 7:31
8s 95" RS(80) 7:34
6s BGSS(L,seated) 7:37
6s BGSS(R,seated) 7:40
8s PGRS(40, seated) 7:43
8s PGRS(40, seated) 7:46
18s PG r/up (6:100, 6:130, 6:max) 7:50

Powered by Plone CMS, the Open Source Content Management System

This site conforms to the following standards: