Spinervals Competition 14.0 - Totally Time Trial

Troy Jacobson
Year Released: 2003

Categories: Indoor Cycling


Warm up
3x30 BG/15 @ 30 sec. rest
1 minute easy
5x1 min BG/23-15 @ 30 sec. rest
2 minute easy
2 minute prep SR/21 10 seconds high cadance 10 seconds soft pedal
4x15 minute BR/23-12 @ 2 minutes rest
cool-down

1 hour 30 minutes with a claimed difficulty level of 9.7

This is my favorite spinerval workout. It tends to have a good balance of everything that I really notice little and want to keep pushing ahead. This is, of course, exactly what I would want in an indoor workout.

The warmup is a little long, I think, but then again, I'm not actually pulling a 25mph 40k right now, so maybe that makes it more reasonable for me.

The workout starts easier with a high spinning start and then settles into more normal gears, but the last 15 minutes spends a lot of time in BG/12 making it pretty brutal to finish. However, I like this as I tend to slow down as time goes on. This video forces me to 'get stronger' as the time goes on. Had I used this video before my year of triathlons I could have made my strongest leg even stronger.

I would agree that the difficulty is at the right place.

The music in this one is pretty good to me. It could be that towards the end I'm so tired and motivated that any thing that I could find interesting would motivate me, but the music in this one is definitely better than the first 9.

Instructor Comments:
To be honest, I'm to tired to care or notice Troy in this workout.

baitianming

02/22/2010