Spin #13
The program for this session
What | spin session |
---|---|
When |
2017-06-27 18:30
2017-06-27 20:30
2017-06-27 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 and B get reaction sprints and solid blocks of E3. A gets attack & sustain as part of the mix and C gets solid blocks of E3, the sprinters get strength work from midrange revs.
Enduro stream
Warm up
15 min E1
6 x 8s MAX:2
4 x 6s HCLR:2
5 min E1
A | B | C | Start time |
---|---|---|---|
reaction sprints | reaction sprints (every 2nd one) | E3 | 7:40 |
E1 | E1 | E1 | 7:45 |
30s A&S E3 | E3 | E2 | 7:50 |
E3 | E1 | E3 | 7:55 |
E3 1 min r/up | E3 1 min r/up | E1 | 8:00 |
E1 | E1 | E2 | 8:05 |
E3 30s A/S | E3 | E3 | 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 |
2 x 8s SC 70 TC 120 seated:5 BFW | 7:15 |
2 x 12s SC 60 TC 120 seated:6 BFW | 7:25 |
18s SC 50 TC 130 seated BFW | 7:37 |
4 x 10:10 135,130,125,120 | 7:44 |