What's going on?! I hear it snowed up in the upper mid - west this past week and that means it's time to hit the indoor trainer! Wahhoooo!

We've come to the rescue with a new Spinervals workout for your consumption...Energize. This workout will target your aerobic and technique development, preparing you to ride more efficiently and faster next season.

The workout starts with a brief warm-up. Feel free to extend it based on your personal preference. Then we get right into some high cadence 'leg speed building' reps to activate those fast twitch muscle fibers and nervous system. Followed by some 'aerobic' intervals, we then go into an 'aerobic endurance' set whereby the resistance is higher and the cadence is lower... and the HR is allowed to rise into the lower end of 'zone 3' (the gray zone, as I call it). You'll then finish the workout with another high cadence set, pushing the envelop to the next level and striving to hit over 110 rpms without rocking and bouncing on the saddle. After a brief warm down (or cooldown), yer dun.

Watch the short video below of me explaining this workout 'live'.

Enjoy this aerobic/technique session. In our Spinervals DVD collection, similar workouts include Competition 8.0, 12.0 and 23.0/Workout A, among others.

Train smart!

Coach Troy

Enjoy!

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.