Total Time:60 mins

Of the newly released Spinervals this one is my favorite and I'm sure I'm not alone!!! It is rated as a 9.8 out of 10 in intensity. First off, if anyone had or has knee issues I would never recommend this workout to them because you really are grinding the gears (Tension 5/Big Gear 11 & 12) and doing about 570 squats if you keep up with everyone. I've only done this workout once and from the best of my knowledge here is the run down:

Warm up then the traditional 3 x 30 secs (Big Gear 15)
Off bike :
30 second squats (as many squats you can do within 30 seconds using dumbbells or not. Goal is to do 25-30 squats)
90 sec ISO squat (drop the dumbbells)
30 Sec rest/stretch then repeat 2 times

On Bike:
5 min Tempo effort (Tension 5/Big Gear 11)

Off Bike:
45 Second squats (with dumbbells aiming for 40-45 squats)
60 Second ISO squats
30 Sec rest/stretch then repeat 2 times

On Bike:
5 x 1 min (Tension 5/Big Gear 12)
1 min off ? (It might be 30 secs off)

Off Bike:
60 Second Squats
45 Second ISO Squats
30 Sec rest/stretch then repeat 2 times

On Bike:
5 x 30 seconds (Tension 5/Big Gear 12)
1 min recovery

Off Bike:
90 Second Squats (it might be only 60 but I really can't remember)
30 Second ISO Squats
30 Sec rest/stretch then repeat 1 time

The time goes by so fast it's incredible. My legs were shaking like I was doing a Cathe Leg workout but I hung in there. I used 5# dumbbells for this workout and was surprised the next day I could walk. It's not aerobically challenging in my opinion but more of a leg & mental toughness challenge. You do work hard but it's not high intensity intervals. Hope that makes sense. When I use light gear and go super fast my HR is through the roof but when I do high tension and low cadence it usually stays at around 70-75% of my MHR. Chris C. explains the reason in his Train Right-Climbing workout.

CT is superb in this workout! He is there motivating me just at the time I want to fall over and quit. The athletes are sensational and it's so inspiring to see top notch professional triathletes working just as hard as you. I can't comment on the music because I was so busy concentrating on the workout but I know there was music. If you want a tough leg strengthening workout on the bike/trainer or liked Uphill Grind or Big Gear Strength, then this is a must have. Keep them coming CT!

Instructor Comments:

Angelap03