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Spin #7

by Carl Brewer last modified 2014-05-12 21:48

The program for this session

What spin session
When 2014-05-13
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 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 power capacity work, the stronger sprinters get to use the big flywheel for power gear work.

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

Effort Start time
E1 7:00
2 x 6s HCLR:1 7:05
2 x 7s BGSS (L,R):4 7:10
15s PG-8 RS(80) BFW 7:18
15s PG-5 RS(80) BFW 7:25
18s PG RS(80) BFW 7:32
22s PG+5 RS(80) BFW 7:40
3 x 10:10 HCLR+5 7:47

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