Personal tools
You are here: Home Training sessions Spin Sessions 2018 Winter Spin #11
Navigation
Log in


Forgot your password?
 
Document Actions

Spin #11

by claire — last modified 2017-06-12 07:31

Winter Tuesday night spin session # 11

What spin session
When 2017-06-13
from 06:30 to 21:00
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
Add event to calendar vCal
iCal

BYO bowl and fork....

Enduro B gets a threequater-tabata and 60s TT's,  A meets Tomabatas, and C gets a taste of 1/2 tabatas, the sprinters get more strength work, taking advantage of the strength developed over the last few weeks and considering that this Saturday is WSS round 2. 

 

Enduro stream

Warm up

15 min E1

5 x 8s MAX:2

5 x 6s HCLR:2

5 min E1

A

B

C

Start time

Tomabata

3/4 Tabata

1/2 Tabata

7:40

E1

E1

E1

7:45

3/4 Tabata

E3

E3

7:50

E1

E1

E3

7:55

2 x 90s ITT/30s RR

2 x 90s ITT/30s RR

E1

8:00

E1

E1

E3

8:05

E3 30s A/S

E3

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 BGSS:4

7:05

4 x 12s SC60 TC120 seated BFW:6

7:15

30s SC60 TC140 seated BFW

7:40

   

 


Powered by Plone CMS, the Open Source Content Management System

This site conforms to the following standards: