Spinervals Competition 9.0 - Have Mercy

Warm up
3x30 second on BG/15 30 seconds off
1 minute rest
5x1 Killer Minute, 1 minute off
1 minute off
3x30 second superspin 30 seconds rest
1 minute off
5 minute tempo 1 minute rest
4 minute tempo 50 seconds rest
3 minute tempo 40 seconds rest
2 minute tempo 30 seconds rest
1 minute tempo
1 minute off
3x1 minute isometric squats
10 minute tempo
2 minutes off
2x5 minute hill climb 1 minute rest
1 minute off
12x20 seconds super sping 20 seconds rest
1 minute off
6x (4 seconds on, 4 seconds off)
1 minute off
3x (1 minute tempo, 30 seconds spin, 30 seconds hard, 30 seconds spin)
1 minute rest
2x2 minutes (10 second hard, 10 second easy 30 seconds rest)
1 minute off
4x 45 second sprint 30 seconds rest
cool

2 hours

This is among the hardest spinervals that I've done. I go through 3 24oz bottles of water during this workout.

This is a compilation workout of the first 7 spinervals videos. While the video says it's some of the hardest sets, it does not include what I consider the hardest set from Spinervals Competition 1.0 (the 5 minute race simulation). The sets keep jumping back and forth throughout the different videos. The music is the same way.

The only complaint that I have about the workout is that there are a lot of tempo sets and not as many power sets as I would have liked.

The first hour of the video tends to be the higher speed interval stuff. The last hour tends to be a little lower pace. I'm pretty sure that it's not just me being exhausted and it's actually the video doing that. However, it is grueling to go ahead and finish.

Instructor Comments:
This could also be a compilation of the worst of Troy. It's before he learned good camera presence and was annoying. However, I'm too tired during this video to notice any of that.

baitianming