Yes, I love Big Gear Strength!! This workout is exactly what the title says; big gears, and lots of strength. The entire workout is done in big gear 12, or a tension of 5 (1-5 level, with 5 being hardest to pedal) on the spinning bike. The workout was filmed in a nightclub, and the athletes are all from Team Excel. During the breaks, Gary Flink Co/Owner of Team Excel, talks about proper stretching and common injuries in triathletes. You'll need a good stretch after this workout. :)

A breakdown of the workout:

Warmup; 30 seconds on, 30 seconds off 3 x
Drill: One legged drill, alternating legs 3 times
Five minute set: 45 seconds standing, 15 seconds seated
Five minute set: 1 minute hard spin, 1 minute off – repeat 5 times

At this point, you get off your bike and do a set of lunges (3 times on each leg). Two of the cyclists stay on the bike and spin at a lower tension.

Back on the bike!
Three minute set: 50 seconds standing, 10 seconds seated
Two minute set: 1 minute hard, 1 minute off, repeat
Sprints: 20 seconds on, 1 minute off; repeat 3 times

Again, this entire workout is done in a hard gear/tension. Your legs should be jello when you are done with this workout! It really is like a strength workout ON the bike. I also enjoyed Team Excel…one tough group of people. The woman on the spin bike in the front row was awesome!!!!!!

Instructor Comments:
I think Troy is more relaxed in the new workouts, and his personality really comes through in his coaching. He's tough, no doubt about that, but some of his comments make me laugh through the grimacing.

Suzanne M.