Greetings everyone!

It's time for another Spinervals workout of the week for your indoor cycling pleasure. Does 'indoor cycling' and 'pleasure' go together?! Hmm… this is a concept to sit and ponder.

Today's workout will again focus on aerobic base and technique development. Since most people are through with their competitive season and now getting into 'post season' mode, it's a great time to slow things down somewhat on the intensity side and put more emphasis on maintenance and technique development. I recommend hitting this type of workout session (short, purposeful) at least twice per week now through December. Give it a whirl and you'll notice more efficient riding this spring!

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

Trainer Conversion Chart, CLICK HERE!

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.