This free Spinervals Workout of the Week is a classic 'ladder' session. One can use this workout for a variety of training benefits, depending on the intensity and the focus for the session.

One way to use this workout is as a progressive resistance training session. To do this, start the set with one minute 'on' at a lower resistance and higher cadence range (100+ rpms). For the second 'rep' in the set, increase your resistance (or load) so that your power out rises by 5% and your cadence range falls back into the 90-100rpm range. Finally, for the 3rd rep, increase resistance again, boosting watts by another 5% and hitting that mid 80's cadence range. This 'tempo' session as described will do wonders in terms of building your power at threshold, as well as teach you to pace more effectively.

Another alternative way to tackle this workout is to do it as described in the grid. That is, start with a higher resistance (and lower cadence) for the one minute rep then reduce resistance and raise cadence throughout the set. This will have a slightly different impact on the total workload of the workout, but will be effective, nevertheless.

A high intensity session like this one should be done sparingly due to the workload and need for adequate recovery. Plug it in to your structured training plan for best results!

Train safe and 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

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.