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Spin #23

by Carl Brewer last modified 2014-08-27 01:27

The program for this session

What spin session
When 2014-09-02
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 return to some high intensity work without the mega-E3 interval, B get similar to A but with less volume.  C get a progression of E3 and a high intensity set. The sprinters get more power 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
Tomabata Tabata 1/2 Tabata 7:40
E1 E1 E1 7:45
30s A&S E3 r/up 30s A&S E3 15s A&S E3 :50
E1 E1 E1 7:55
5 x 1 min ITT/
1 min RR
3 x 1 min ITT
3 min RR
5 x 30s ITT
90s RR
Cont Cont Cont 8:05
E1 E1 E1 8:10
15s 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:4 L,R 7:10
8s PGRS 70 BFW 7:18
8s PGRS 70 BFW 7:23
8s PGRS 60 BFW 7:28
8s PGRS 60 BFW 7:33
12s PGRS 50 BFW 7:38
1/4 Tabata LR+10,LR+5 7:43
3 x 10:10 LR+10, LR+5, LR 7:50

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