Personal tools
You are here: Home Training sessions Spin Sessions 2014 Winter Spin #25
Log in

Forgot your password?
Document Actions

Spin #25

by Carl Brewer last modified 2014-09-11 20:45

Our third last winter Spin for the year!

What spin session
When 2014-09-16
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

The second last Spin for winter!

Enduro riders get a set of reaction drills (random sprint intervals), and an appropriate blend of high intensity per grade. The sprinters get 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
30s A&S E3 1m r/up 30s A&S E3 E3 7:40
20s A&S E3 1m r/up E3 1m r/up E1 7:45
E1 E1 E3 7:50
15s A&S E3 E3 E1 7:55
3 x 1 min ITT/
1 min RR
2 x 1 min ITT 60s RR,
1 x 30s ITT, 90s RR
3 x 30s ITT
90s RR
E1 E1 E1 8:05
30s A&S E3 E3 E2 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 (39x23 : 46") 7:05
2 x 7s BGSS (R,L):4 7:10
8s PG+10 RS 50 BFW seated 7:18
8s PG+10 RS 50 BFW seated 7:23
8s PG+5 RS 60 BFW seated 7:28
8s PGRS 60 BFW seated 7:33
16s PGRS 50 BFW seated 7:38
1/4 Tabata LR+10 BFW 7:45
2 x 10:10 LR+10 LR+5 BFW 7:54

Powered by Plone CMS, the Open Source Content Management System

This site conforms to the following standards: