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.

Instructor Comments:

Andrea Lynn