Our Intensity Scale is designed to offer athletes a general idea of the overall workload each workout delivers. A workout of 7.5 is generally an 'aerobic' or 'zone 2' workout. As workout intensities climb up to 10.0, they become more difficult and require more energy output and post workout recovery. Please schedule your workouts effectively to maximize your training progress.

Intensity Rating: 10.0

• Spinervals Competition 40.0 - "Have Mercy!, Part III" (10.0)

• Spinervals Competition 15.0 - "Have Mercy, The Sequel" (10.0)

• Spinervals Competition 9.0 - "Have Mercy" (10.0)

Intensity Rating Range: 9.0 - 9.9

• Team Sports Training 2.0 - "4th Quarter Grind" (9.9)

• Spinervals Competition 13.0 - "Tough Love" (9.9)

• Team Sports Training 1.0 - "No LIMITS!" (9.8)

• Spinervals Competition 34.0 - "Super High Intensity Training" (9.8)

• Spinervals Competition 33.0 - "The Pain Cave" (9.8)

• Spinervals Competition 26.0 - "Hardcore 100" (9.8)

• Spinervals Competition 22.0 - "Time Trialapalooza" (9.8)

• Spinervals Competition 20.0 - "The Sprinting Machine" (9.8)

• Spinervals Competition 19.0 - "Bending Crank Arms" (9.8)

• UltraConditioning 5.0 - "Total Body" (9.8)

• Runervals 7.0 - "Time Saver II: Speed" (9.8)

• Spinervals Competition 29.0 - "Dropping The Hammer" (9.7)

• Spinervals Competition 14.0 - "Totally Time Trial" (9.7)

• Runervals 6.0 - "Time Saver I: Tempo" (9.7)

• Spinervals Competition 36.0 - "Warrior Training" (9.5)

• Spinervals Competition 27.0 - "Threshold Test & Suffer Fest" (9.5)

• Spinervals Competition 24.0 - "HILLacious" (9.5)

• Spinervals Competition 7.0 - "Uphill Grind" (9.5)

• Spinervals Competition 6.0 - "Zoot Challenge" (9.5)

• UltraConditioning 1.0 - "Ultra Leg-Strength Builder" (9.5)

• Spinervals Competition 41.0 - "Ascending Mountains in Leadville, CO" (9.4)

• Spinervals On The Road 3.0 - "Tucson, AZ" (9.4)

• Spinervals On The Road 5.0 - "Louisville, KY" (9.3)

• Spinervals Competition 11.0 - "Big Gear Stength" (9.3)

• Spinervals Competition 5.0 - "Mental Toughness" (9.3)

• Spinervals Competition 3.0 - "Suffer-O-Rama" (9.3)

• Spinervals On The Road 4.0 - "Madison, WI" (9.3)

• Spinervals Competition 38.0 - "Develop Technique & Power" (9.2)

• Spinervals Competition 37.0 - "Suffering on the Chesapeake" (9.2)

• UltraConditioning 4.0 - "Upper Body" (9.2)

• Spinervals Competition 23.0 - "Time Saver I" (9.1)

• Spinervals Competition 10.0 - "Ride & Stride" (9.1)

• Spinervals Competition 2.0 - "Time Trial Special" (9.1)

• Spinervals Fitness 3.0 - "Enter The RED ZONE" (9.1)

• UltraConditioning 3.0 - "Ultra Full Body" (9.1)

• Spinervals Audio CD 2.0 - "Megawatts!" (9.1)

• Spinervals Competition 32.0 - "Muscular Endurance PLUS" (9.0)

• Spinervals Competition 1.0 - "No Slackers Allowed" (9.0)

• Spinervals On The Road 2.0 - "Lake Placid, NY" (9.0)

• UltraConditioning 2.0 - "Ultra Core Strength Builder" (9.0)

• Runervals 5.0 - "10K Stength Builder" (9.0)

• Runervals 4.0 - "Up, Up, & Up! The Hill Climber" (9.0)

• Runervals 3.0 - "Cheetah Fast!" (9.0)

• Runervals 2.0 - "Treadmill Tempo" (9.0)

Intensity Rating Range: 8.0 - 8.9

• Spinervals Fitness 6.0 - "Riding with Iron Girl" (8.9)

• Spinervals Fitness 5.0 - "Fitness Amplifier with Iron Girl" (8.9)

• Spinervals Audio CD 1.0 - "Fast Legs! Fast Legs!" (8.9)

• Spinervals On The Road 6.0 - "Tempe, AZ" (8.8)

• Iron Girl 3.0 - "StrEndurance w/Iron Girl" (8.8)

• Spinervals On The Road 1.0 - "Autumn Country Ride" (8.7)

• Spinervals Competition 35.0 - "Cycling Technique focus" (8.5)

• Spinervals Competition 4.0 - "Muscle Breakdown" (8.5)

• Spinervals Fitness 4.0 - "Lean & Mean" (8.2)

• Spinervals Competition 31.0 - "Endurance BOOSTER!" (8.0)

• Spinervals Competition 30.0 - "Muscular Endurance PLUS" (8.0)

Intensity Rating Range: 7.0 - 7.9

• Spinervals Competition 39.0 - "Aerobic Base at 10,000 Ft." (7.7)

• Spinervals Competition 28.0 - "Aero Base Builder VI" (7.5)

• Spinervals Competition 25.0 - "Aero Base Builder V" (7.5)

• Spinervals Competition 21.0 - "Aero Base Builder IV" (7.5)

• Spinervals Competition 18.0 - "Aero Base Builder III" (7.5)

• Spinervals Competition 17.0 - "Aero Base Builder II" (7.5)

• Spinervals Competition 16.0 - "Aero Base Builder I" (7.5)

• Spinervals Competition 12.0 - "Recharge" (7.5)

• Spinervals Competition 8.0 - "Recovery & Technique" (7.5)

• Spinervals Fitness 2.0 - "Sweating Buckets" (7.5)

Intensity Rating Range: 6.0 - 6.9

• Spinervals Fitness 1.0 - "Ride Strong" (6.5)

• Runervals 1.0 - "Easy Intervals" (6.5)

Intensity Rating: Intermediate/Advanced

• Snow Angel 3.0 - "Get Lean" (Intermediate/Advanced)

• Snow Angel 2.0 - "Get Strong" (Intermediate/Advanced)

Intensity Rating: All Levels

• BodyWorksMD 5.0 - " The Hip" (ALL)

• BodyWorksMD 4.0 - " The Ankle" (ALL)

• BodyWorksMD 3.0 - "The Shoulder" (ALL)

• BodyWorksMD 2.0 - "The Back" (ALL)

• BodyWorksMD 1.0 - "The Knee" (ALL)

• Flexible Warrior 5.0 - "Foam Roll, Stretch & Recover" (ALL)

• Flexible Warrior 4.0 - "Athletic Yoga for Sports Conditioning" (ALL)

• Flexible Warrior 3.0 - "Flexibility For Swim, Bike, & Run" (ALL)

• Flexible Warrior 2.0 - "Cross Training For Multisport" (ALL)

• Flexible Warrior 1.0 - "Yoga For Triathletes" (ALL)

• Iron Girl 2.0 - "Runervals w/Iron Girl" (ALL)

• Iron Girl 1.0 - "Spinervals w/Iron Girl" (ALL)

• Snow Angel 1.0 - "Get Moving" (ALL)

• Spinervals Competition 101 - "The Starting Line" (ALL)

• Spinervals Audio CD - "Iron Focus" (ALL)

• Spinervals Audio CD - "Eat, Drink, & Go Fast!" (ALL)

• StrEndurance 1.0 - "12-Week Progression" (ALL)