This workout is 45 minutes in length, and in my opinion, one of the tougher Spinerval workouts. Yes, they are ALL tough, but there is something about this workout that makes me wimper. :)

This workout is a cast of all female athletes - something that I really liked. I love the cyclist on the far right, in the back row. Her expressions are exactly what I am feeling!! The background is a plain white/light blue set.

For the core of the workout, Coach Troy simulates climbing a hill. It's a 20 minute set that is KILLER. You alternate between seating and standing, changing the gears along the way. Each hill is five minutes, with the last minute being a fast downhill. I think what makes this workout so hard is that you only get a minute rest between those 5 minute sets. Yowsa.

Here's a breakdown:

Warm-up: 30 second on, 30 seconds off
1 minute rest
Fast spin: 2 minutes - 10 seconds on, 10 off. Repeat.
1 minute rest
Hill Climbs: Four 5-minute hills, with one minute off between each hill
Fast Spin: 3 minutes, 10 seconds on, 10 seconds off - bigger gear this time
Cooldown

I think this one is tougher than Suffer-O-Rama. One of my favorites!!

Instructor Comments:
If you watch the women in this workout closely, you'll see some interesting facial experssions directed towards Coach Troy. LOL!

Suzanne M.