Length: 57 minutes
Difficulty Rating: 9.3
Type: Strength

The format:
~ 9 minute warm-up including 3x30
~ 3 x 1 minute 1-leg drill BR/12
~ 1 minute easy spin
~ 5 minutes - 45sec standing BR/12 and 15 sec seated BR/13, 5 times with no rest
~ 1 minute easy
~ 5 x 1 minute with 1 min rest. BR/12
~ Lunges off bike (3x15 reps each leg)
~ 2 minute easy spin
~ 3 minutes - 50 sec standing BR/12 and 10 sec seated BR/13, 3 times with no rest
~ 1 minute easy spin
~ 2 x 1 minute BR/12 with 1 minute rest
~ 1 minute easy spin
~ 3 x 20 sec Sprint w/ 1 min rest BR/12
~ 5 minute cool down

I like all of the strength type Spinervals workouts, and this is no exception. It is not easy, but when I’m doing strength on the bike, my heart rate doesn’t get as high, with the lower cadences, so it feels easier in a way to me. But it is a good workout for developing bike strength. Although a lot of work is done in BR/12, there is still a lot of variety in the sets in this workout, so I really enjoy it.

One little bonus with this workout is that during the easy spin sections discussions on stretching are shown. Unfortunately, there still is no stretch at the end, which is, of course, normal for Spinervals. However, it seems like a great and obvious idea to put a stretching section on this workout after all the discussion about how important stretching is, that is I think it was a missed opportunity.

Instructor Comments:

Lisa C