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Spin #16

by Carl Brewer last modified 2015-07-19 23:09

The program for this session

What spin session
When 2015-07-21
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 get hit lulled into a false sense of security with a 3/4 tabata but then follow that with a ladder sprint and 5 1 min (15s) rampups with no rest and finally an attack & sustain into 15 minutes of E3 with a sprint finish - welcome to Modella! B get a 3/4 tabata and solid E3 blocks, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters return to strength and capacity 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
3/4 Tabata 3/4 tabata E3 7:40
ladder sprint
E1 E3 7:45
E1 E3 E1 7:50
5 x 1 min r/up (15s step) E3 r/up (1 min) E3 r/up (1 min) 7:55
E1 E1 E1 8:00
30s A&S E3 30s A&S E3 E3 8:05
E3 E1 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 7s BG SS:4 7:05
2 x 8s PG+10 RS 30 seated:5 BFW 7:15
2 x 8s PG+5  RS 40 seated:5 BFW 7:25
24s PG+4 RS R/up 8:105 8:120 8:140+ BFW 7:35

4 x 10:10 PG-5


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