Length: 53 minutes
Difficulty Rating: 9.3
Type: Intervals (Tempo and Sprint sets)

Format:
~ 7 minute warm-up (with standard spinervals warm-up)
~ 5 x 1 killer minutes with 1 minute rest (BR/15,BR/15,BR/13,BR/18,BR/12)
~ 2 minutes easy
~ 5 minutes tempo, alternating seated and standing every 10 seconds (BR/13)
~ 2 minutes easy
~ 5 x 45 seconds Intervals with 30 sec rest (BR/13,BR/13,BR/13,BR/15,BR/15)
~ 2 minutes easy
~ 4 minutes tempo, seated and standing every 15 seconds (BR/15)
~ 2 minutes easy
~ 5 x 30 seconds intervals with 30 sec rest (BR/13)
~ 1 minute easy
~ 3 x 20 seconds sprint with 40 sec rest (BR/15,BR/14,BR/12)
~ 5 minute cool down

This is a good one. I like the repetitions of the intervals and the alternating of the tempo work (seated/standing). It is definitely a tough workout, but it does not feel as killer to me as No Slackers Allowed. This is probably for two reasons: 1) the 2 minute rests between sets, and 2) there isn’t much talk about cadence, so I let mine slip and just focus on using the correct gears. That makes it more of a leg workout, but I need the high cadence work to get my heart rate up. This can be that super tough workout, but I just don’t always do it that way.

Lisa C