Download this FREE overview of Fat Burning 101.

Training the body to utilize fat more effectively as a source of fuel helps 'spare' the use of muscle glycogen. You begin to do this early season when establishing your base by doing lower intensity heart rate and power training in zones 2-3. This workout will aid you in that quest, as well as help develop your leg speed for better riding technique. Do workouts like this and 'aero base builder' workouts in the Spinervals Series a majority of the time during your base building phase of training (January - March).

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.