Spin #23
The program for this session
What | spin session |
---|---|
When |
2018-09-04 18:30
2018-09-04 20:30
2018-09-04 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 return to some high intensity work without the mega-E3 interval, B get similar to A but with less volume. C get a progression of E3 and a high intensity set. The sprinters get more power work.
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 |
---|---|---|---|
Tomabata | Tabata | 1/2 Tabata | 7:40 |
E1 | E1 | E1 | 7:45 |
30s A&S E3 r/up | 30s A&S E3 | 15s A&S E3 | :50 |
E1 | E1 | E1 | 7:55 |
5 x 1 min ITT/ 1 min RR | 3 x 1 min ITT 3 min RR | 5 x 30s ITT 90s RR | 8:00 |
Cont | Cont | Cont | 8:05 |
E1 | E1 | E1 | 8:10 |
15s 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 7s BG SS:4 L,R | 7:05 |
8s TC 130 SC 80 BFW | 7:15 |
8s TC 130 SC 80 BFW | 7:21 |
8s TC 130 SC 80 BFW | 7:27 |
8s TC 130 SC 80 BFW | 7:33 |
10s TC 110 SC 40 BFW | 7:40 |
15:5:15 TC 135,125 | 7:45 |
FB/GvdP
0:5 E1
05 : 7s BG SS L
09 : 7s BG SS R
15: 6s SC 40 TC 90
18: 6s SC 40 TC 90
21: 6s SC 40 TC 90
24: 6s SC 40 TC 90
28: 12s SC 60 TC 120
32: 12s SC 60 TC 120
40: 3 x 15:5
00-15 @ 130
20-35 @ 120
40-55 @ 115