Skill, Strength and Power

Variety is the spice of life! Here's a short Spinervals workout designed to give you a great workout while hitting the key components of competitive cycling development of skill, strength and power. Give it a shot. And if you like this workout, you'll love workout videos like Spinervals 3.0 - Suffer O Rama, 33.0 - The Pain Cave and 34.0 - The S.H.I.T. (Super High Intensity Training).

Good luck and shoot me some feedback on our Spinervals FACEBOOK PAGE.

Train smart and get strong!
- 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.

For more information and sample video clips about the super effective Spinervals Competition Workout series by coach Troy, click 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.

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