Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!
This Spinervals Workout is classified as a mixed interval session with lots of variety. On the scale from 1-10 (10 being BRUTAL!!), this one is above a 9 and is NOT for the faint of heart or fitness. After a really good warm up of 10-15 minutes, start the workout and modify the gearing and intensity to suit your current fitness level. Remember- Rome was not built in a day! And you don't want to puke on your brand new carpeting. :)
I suggest using this workout only once a week to build your power and anaerobic threshold. Doing work this hard too often is counterproductive, at best.
Enjoy! (Yeah, rigghhttt.). And just remember, I'm just the messenger. :)
Here's a short video where I describe the workout in slightly more detail.
Train Smart,
Coach Troy
Spinervals Key: Bg = Big front chain ring Sm = Small front chain ring 15 or other number = indicated cog on rear sprocket cluster Sec. Rest = recovery phase; soft pedaling Rpm = Revolutions per Minute/cadence LTHR = Lactate Threshold Heart Rate
Coach Troy has partnered with TrainingPeaks to deliver 8, 16 and 24 week training plans for popular endurance events from the 10K and the Marathon to the Ironman to The Leadville Trail 100 Mountain Bike Race! Click HERE to view and download the Coach's plans, including training programs designed for use specifically with the Spinervals Cycling Workout Series.
To order workouts similar to this, go to the Spinervals shopping cart by clicking HERE.
Consult your physician before doing this or any exercise program. This is an intense workout intended for experienced cyclists only. SPIN, Spinning, Spinner and Spinervals are registered trademarks of Mad Dogg Athletics, Inc.
Body Works MD
