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Spin #5

by Carl Brewer last modified 2014-04-28 21:23

The program for this session

What spin session
When 2014-04-29
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 B gets some high intensity intervals and plenty of 10 mins in E3, A does more higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters get ramp ups with an emphasis on legspeed after a few solid weeks of strength training.

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
10 x 10s sprint/50s RR 5 x 10s sprint/50s RR E2 7:40
continued E1 E3 7:45
E1 E3 E1 7:50
E3 E1 E2 7:55
E3 E3 E3 8:00
E1 E3 E1 8:05
E3 E1 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 7:05
4 x 8s BGSS:4 (L,R, L, R: 3,4 BFW, seated) 7:10
1 x 24s PG RS 80 r/up (8:90,8:120,8:max) BFW 7:26
1 x 30s PG - 4  RS 80 r/up (10:120,10:140,10:max) BFW 7:32
3 x 10:10 HCLR 7:39