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 forth session for winter. Enduro B gets some high intensity intervals and plenty of 10 mins in E3, A does more higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters get ramp ups with an emphasis on legspeed after a few solid weeks of strength training.
15 min E1
5 x 10s MAX:2
5 x 10s HCLR:2
5 min E1
|10 x 10s sprint/50s RR||5 x 10s sprint/50s RR||E2||7:40|
|E3 r/up||E3 r/up||E3 r/up||8:15|
|2 x 6s HCLR:1||7:05|
|3 x 6s BGSS:3 (L,R, preferred)||7:10|
|1 x 24s PG+2 RS 80 r/up (8,8,8)||7:19|
|1 x 30s (10:120,10:140,10:max) HCLR r/up||7:26|
|2 x 6s BGSS(seated, L,R):2||7:34|
|1 x 10s HCLR||7:40|