Personal tools
You are here: Home Training sessions Spin Sessions 2017 Winter Spin #14
Log in

Forgot your password?
Document Actions

Spin #14

by Carl Brewer last modified 2017-07-03 07:59

The program for this session

What spin session
When 2017-07-04
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

A regular Spin for winter

BYO bowl and fork....

Enduro A and B get sharpened up E3 blocks with A doing more attack & sustain efforts and a ladder sprint, C gets three solid blocks of E3, the sprinters get strength capacity work from midrange.

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
Ladder sprint
Ladder sprint E3 7:40
15s A&S E3 r/up E1 E3 7:45
E1 E3 E1 7:50
20s A&S E3 r/up E1 E3 7:55
E1 E3 E3 8:00
15s A&S E3 r/up E3 r/up E1 8:05
E1 E1 E2 8:10
30s A&S 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 BGSS (L,R):4 7:05
2 x 7s SC 50 TC 120  seated:5 BFW 7:15
10s SC 60 TC 120 seated BFW 7:25
12s SC 70 TC 130 BFW 7:31
30s SC 70 R/up BFW
(5:90, 10:110, 15:140+)
5 x 10:10 135,130,125,120,115 7:45

Powered by Plone CMS, the Open Source Content Management System

This site conforms to the following standards: