Length: 61 minutes
Difficulty Rating: 9.8
Type: Strength

The format:
~ 6 minute warm-up including 3x30
~ Squats - 3 x 30 seconds plus 45 second iso-squat w/ 30 sec rest
~ 1 minute easy spin
~ 5 minute tempo BR/12
~ Squats - 3 x 45 seconds plus 1 minute iso-squat w/ 30 sec rest
~ 1 minute easy spin
~ 5 x 1 minute tempo w/ 1 minute rest - BR/12
~ Squats - 3 x 60 seconds plus 30 second iso-squat w/ 30 sec rest
~ 1 minute easy spin
~ 5 x 30 sec Sprint with 1 min rest - 20 sec seated 10 sec standing
~ Squats - 1 x 60 seconds plus 1 minute iso-squat
~ 6 minute cool down

This is another good strength workout from Coach Troy. It is actually pretty different than 11.0 Big Gear Strength. You spend a lot more time off the bike doing squats, and the squats sections are killer. I just cannot all of the iso-squats, and I wonder if I ever will be able to, unless I work them into my weekly rotations more regularly.

If you want to work on your bike-specific leg strength, this workout is definitely worthy of owning. It includes the music off option which I really appreciate in the newer Spinervals.

Instructor Comments:

Lisa C