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home | Free Workouts
 

Free Workouts

Free Spinervals Workouts

Free Spinervals and other Indoor Training Workouts by Coach Troy!

Free stuff is nice to get, right?! Start building your indoor training library by visiting this section and downloading workouts posted by Coach Troy! Check back often as workouts will be posted weekly and will include a variety of different training ideas, from Spinervals Indoor Cycling workouts to Runervals Treadmill Workouts.

For the ultimate coaching experience, you can purchase workouts similar to these found in Coach Troy's expansive library of DVDs. Click HERE to learn more!

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.

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Beginner Level Olympic Distance Training Plan by Coach Troy
(Created Exclusively on behalf of Iron Girl)
Beginner Level Olympic Distance Training Plan by Coach Troy Way back in 2008, Coach Troy created a special 12 week Beginner level triathlon training program on behalf of Iron Girl. This free workout was posted online by Women's Health, and can be found by...








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FREE Spinervals Workout of the Week by Coach Troy
FREE Spinervals Workout of the Week by Coach Troy 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....







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FREE Spinervals Workout of the Week by Coach Troy
FREE Spinervals Workout of the Week by Coach Troy As winter approaches, many athletes are transitioning from the competitive season to the post season. While training volume and intensity can decrease as part of the post season "recovery" phase, focus on technique and aerobic base development should not. Here's a good aerobic base/ technique workout to incorporate into your weekly plan....






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FREE Spinervals Workout of the Week by Coach Troy
FREE Spinervals Workout of the Week by Coach Troy UltraConditioning is not the way to describe your shampoo... rather, it's the most intense and time effective way to train indoors combining competition style interval training on the bike with strength and conditioning training off the bike! We have 5-DVDs in our UltraConditioning Series since the early 2000's. To learn more, see sample video and...








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FREE Spinervals Workout of the Week by Coach Troy
FREE Spinervals Workout of the Week by Coach Troy Taking a seasonal approach to your indoor training is a key to successful racing 'in-season'. While doing hard intervals every workout can be fun and make the time fly by faster, the competitive triathlete and cyclist needs to mix training intensities in measured doses in order to achieve the best result on race day...








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FREE Spinervals Workout of the Week by Coach Troy
FREE Spinervals Workout of the Week by Coach Troy This workout combines skill development with tempo work, an ideal training session in under an hour. The high cadence work needs to be done under control without excessive bouncing around on the saddle. The more you practice, the better you'll become at smooth and efficient pedaling. The tempo work needs to be done just near or at your Lactate Threshold heart rate effort (or power). The key here is to get into a rhythm that's sustainable. Finish this workout feeling 'worked' , but not wiped out. An aerobic base (Zone 2) workout would be ideally suited for the following day of training as found in Spinervals 28.0...



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FREE Spinervals Workout of the Week by Coach Troy
FREE Spinervals Workout of the Week by Coach Troy If you are strapped for time and have only 40-50 minutes to finish your workout, we have one just for you. This Spinervals workout focuses on a couple areas of your fitness, including your pedaling skill development and lactate threshold. Similar to Spinervals 35.0 and 38.0 in the Spinervals Video series, this session will boost your fitness while also making you more efficient on the bike, saving energy while riding faster. I recommend that you do this workout once or twice per week (or workouts like it) during the winter months as winter is a key time to focus on your technique and leg speed development...





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FREE Spinervals Workout of the Week by Coach Troy
FREE Spinervals Workout of the Week by Coach Troy 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...



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FREE Spinervals Workout of the Week by Coach Troy
FREE Spinervals Workout of the Week by Coach Troy Download this FREE overview of Spinervals 18.0 - Aero Base Builder III, part of the Spinervals Competition Training Series. Aerobic energy system development is a key to success in endurance sports competition. Many athletes neglect the lower intensity 'aerobic intensity' training in favor of harder, moderate workouts each and every day. While this method does improve fitness in the short term, it also limits one's potential to perform even better in the long term.



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FREE Spinervals Workout of the Week by Coach Troy
FREE Spinervals Workout of the Week by Coach Troy Aerobic/Technique Workout | Ladder Set A - Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!


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FREE Spinervals Workout by Coach Troy
FREE Spinervals Workout by Coach Troy Aerobic/Technique Workout | Motivate! - Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!



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keep reading
FREE Spinervals Workout by Coach Troy
FREE Spinervals Workout by Coach Troy Aerobic/Technique Workout | Energize! - Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!


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keep reading
FREE Spinervals Workout by Coach Troy
FREE Spinervals Workout by Coach Troy Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!


. . .
keep reading
FREE Spinervals Workout
FREE Spinervals Workout Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!


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keep reading
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