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Spin #20

by Carl Brewer last modified 2018-08-13 08:15

The program for this session

What spin session
When 2018-08-14
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 a mixed bag of high intensity, B get similar to A but with less volume.  C get a progression of E3 and a high intensity set. The sprinters get harder 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
15s A&S E3 r/up E3 r/up E3 7:40
E1 E1 E1 7:45
20 x 5s sprint 15s RR 10 x 5s sprint:35s RR 5 x 5s sprint:15s RR 7:50
E1 E1 E3 r/up (1 min) 7:55
10 x 15s r/ups 5 x 15s r/ups E1 8:00
cont E1 E3 8:05
E1 E3 E1 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:5 7:05
2 x 8s SC20 TC 90 seated bfw:5 7:15
2 x RSC30 TC 100 seated bfw:5 7:25
12s SC40 TC 105 seated bfw 7:35
   
15:5:15 135,130 7:42

 

FB/GvdP

0:5 E1
05 : 7s BG SS L
09 : 7s BG SS R

15: 8s SC 70 TC 120
18: 8s SC 70 TC 120
21: 8s SC 70 TC 120
24: 8s SC 70 TC 120
28: 10s SC 40 TC 120
32: 10s SC 40 TC 120

40: 3 x 15:5
   00-15 @ 130
   20-35 @ 120
   40-55 @ 115