This workout is 80 minutes in duration, and I found it to be very enjoyable, especially compared to other spinervals. The set is in the museum, the same used in Lean and Mean, and Enter the Red Zone. I also really enjoyed the music, and in my opinion this may have some of the best music for a spinerval so far.

Troy says that upon completing this workout you should feel energized, as opposed to the feeling of exhaustion one usually feels after completing a spinervals workout. This base builder workout is designed to be a totally aerobic experience, meaning no anaerobic work. I found that it was actually difficult not to push myself too hard, as indicated by my heart rate montior, and at times it almost seemed that I wasn't working hard enough. Imagine my surprise when I finished and found myself covered with sweat. I also really felt this in my hamstrings.

The workout breaks down as follows:
-Warm Up
-3 sets of 30 Seconds on, 30 Seconds off (Tension 3, Big Ring 15)
-4 sets of 5 minute steady state pedaling at cadence of 90 (tension 3, Big Ring 15 - 18)
-4 sets of 4 minute steady state pedaling at cadence of 100 (tension 2, Big Ring 18-21)
-4 sets of 3 minute steady state pedaling at cadence of 105 (tension 1 to 2, Big Ring 21 - Small Ring 15)
-4 sets of 2 minute steady state pedaling at cadence of 110 (tension 1 to 2, Small Ring 15)
-3 sets of 30 second builds from 80 to 100% pedaling effort (tension 1, small ring 15)

In all of these sets, Troy emphasizes that it is important not to let your heart rate get to high. Instead, drop back a gear, or in effort if you are reaching your anaerobic levels.

I really enjoyed this workout, and can't wait to give the other base builders a try.

Instructor Comments:
Troy is very professional and motivating. I find he has really loosened up with later workouts in the series, and is pretty much all smiles these days. He is still all about effort!

Hilarie Dansie