Spin #20
The program for this session
What | spin session |
---|---|
When |
2012-08-14 18:30
2012-08-14 20:30
2012-08-14 from 18:30 to 20:30 |
Where | Blackburn Velodrome & Clubrooms |
Contact Name | Carl Brewer |
Contact Email | carl@aboc.com.au |
Contact Phone | 0419 966 003 |
Add event to calendar |
vCal iCal |
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 with one power effort to start.
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 6s HCLR:1 | 7:05 |
2 x 7s BGSS:3 | 7:10 |
2 x 7s PG+8 RS (80rpm):3 | 7:16 |
2 x 8s PG+8 RS (50, seated):3 | 7:22 |
2 x 8s PG+4 RS (70, seated):3 | 7:28 |
1 x 18s PG+12 SS | 7:34 |
6 x 10:10 HCLR's | 7:40 |