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Spin #6

by Carl Brewer last modified 2019-05-13 22:31

The program for this session

What spin session
When 2018-05-08
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 sixth session for winter.  Enduro B gets some higher intensity intervals and plenty of time in E3, A does a mix of higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters get longer ramp ups with an emphasis on power and legspeed and finish with some buffering work.

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
10 x 10s sprint/50s RR 5 x 10s sprint/50s RR E2 7:40
Cont E1 E3 7:45
E1 E3 E1 7:50
5 x 1 min ITT/1 min WR E1 E2 7:55
continued E3 E3 8:00
E1 E3 E1 8:05
E3 E1 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 Capacity

Effort Start time
E1 7:00
2 x 7s BGSS:4 BFW 7:05
2 x 8s BGSS:5 BFW seated 7:13
12s SC 80 TC 140 seated BFW 7:23
1 x 30s RS (70) r/up (5:100,10:120,15:max) 7:27
1 x 27s RS60 r/up (9:110, 9:135, 9:max) 7:34
4 x 10:10s 135,130,125,120 BFW 7:41



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