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Spin #4

by Carl Brewer last modified 2015-04-22 00:28

The program for this session

What spin session
When 2015-04-28
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....

This is our forth session for winter.  Enduro B gets a slight increase in volume in E3, A starts with some higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters start to do some power work and a little more capacity after 4 weeks of strength 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
5 x 1 min ITT/1 min RR E3 E2 7:40
continued E3 E3 7:45
E1 E1 E1 7:50
E3 E3 E2 7:55
E3 E3 E3 8:00
E1 E1 E1 8:05
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 BGSS (L,R):4 7:05
2 x 10s PG+12 RS(20):5 seated BFW 7:15
2 x 8s PG RS(80):3 seated BFW 7:25
2 x 20s PGRS r/up (6:100, 6:130, 8:max):7 7:31

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