The program for this session
from 18:30 to 20:30
|Where||Blackburn Velodrome & Clubrooms|
|Contact Name||Carl Brewer|
|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.
15 min E1
5 x 10s MAX:2
5 x 10s HCLR:2
5 min E1
|10 x 10s sprint/30s RR||5 x 10s sprint/50s RR||E2||7:40|
|5 x 1 min ITT/1 min WR||E1||E2||7:55|
|E3 r/up||E3 r/up||E3 r/up||8:15|
|2 x 6s HCLR:1||7:05|
|2 x 7s PGSS (seated):3||7:10|
|1 x 25s PG RS (80) r/up (5:100,10:130, 10:max)||7:19|
|1 x 30s PG RS (80) r/up (10:110,10:130,10:max)||7:25|
|1 x 27s PG RS(80) r/up (9:110, 9:135, 9:max)||7:32|
|2 x 7s BGSS (seated):2||7:38|
|2 x 10s HCLR:2||7:42|