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Spin #19

by Carl Brewer last modified 2014-07-17 21:26

The program for this session

What spin session
When 2014-08-05
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 6s BG SS L,R:4 7:10
2 x 8s PG+15 RS20, seated BFW:4 7:18
2 x 8s PG+10 RS20, seated BFW:4 7:26
12s PG+5 RS40, seated BFW 7:34
1/4 tabata LR+5 7:39
5 x 10:10 LR+5 7:47

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