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Spin #27

by Carl Brewer last modified 2016-02-09 15:44

Our last winter Spin

What spin session
When 2014-09-30
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

"Bonus!" 27 Spin sessions for 2014!

Enduro riders get a set of relentless rampups, and an appropriate blend of high intensity per grade. The sprinters get capacity work as they gear up for SSS round 1

This session is only $5 and has a BYO BBQ dinner afterwards. We will provide snaggers and bread, if you want anything fancy, BYO!


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
reaction sprints reaction sprints reaction sprints (every 2nd one) 7:40
E1 E1 E1 7:45
tomabata tabata E3 7:50
E1 E1 E1 7:55
ladder sprint ladder sprint E3 8:00
15s A&S E3 E1 E1 8:05
15s A&S E3 1m r/up 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 HCLR:1 7:05
2 x 7s BGSS (R,L):4 7:10
16s PG+8 RS80 BFW seated 7:18
21s PG+4 RS r/up 7:80, 7:110, 7:max BFW 7:26
26s PG+4 RS r/up 6:90, 6:115, 14:max BFW 7:34
30s PG RS r/up 6:80, 6:100, 18:max BFW 7:42
3 x 10:10 LR+5 BFW 7:52

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