This is one tough workout! It is 90 minutes long. The first 30 minutes consists of warm up sets.
The next 60 minutes is supposed to simulate a 40K time trial. There are four 15 minute sets done at a high cadence. Each set is done in different gears, and you change up the gears a little during the set.
I haven't been able to keep the high cadence that Coach Troy asks for, and it's still a killer workout!
VFer Suzanne M is in this video on a spin bike.
This is probably the toughest spinerval workout i've ever done. This workout makes uphill grind and suffer-o-rama seem like a walk in the park. The first 20 minutes or so of this workout is a "warm up." The last hour is a time trial. For 15 minutes you go as hard as you can and then you get a 2 minute break. The break goes by so quickly! You do this 4 times. The first set is high cadence with Big ring 23. The last three sets are in the harder gear with the last set being mostly in big ring 12. This workout is a great workout for the legs and by the last set my legs were extremely fatigued. The great thing about this workout is the feeling of accomplishment you get when you've finished this truly grueling workout.
I really like troy. He designs really tough yet effective workouts. He's truly a great coach and motivator. Thanks troy for another great spinerval workout!