Spinervals Competition 39.0 - Aerobic Base at 10,000 Ft.

Troy Jacobson
Year Released: 2011

Categories: Indoor Cycling

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Length- 85 minutes
Difficulty Rating- 7.7
Type- Aerobic Base Builder


Warm Up - 3x
30 sec. Hard/30 sec. Easy
5 Minutes- 15 seconds on @ 5 Seconds Rest
Pyramid Set:
1 min on @ 30 sec rest
2 min on @ 30 sec rest
3 min on @ 30 sec rest
4 min on @ 30 sec rest
5 min on @ 30 sec rest
4 min on @ 30 sec rest
3 min on @ 30 sec rest
2 min on @ 30 sec rest
1 min on @ 30 sec rest
10 X 50 sec on @ 10 sec rest
2 X 10 min on @ 1 min rest

This has become one of my favorite Spinerval workouts since I got it in December 2011. I've done it 2-3 times a week for the past 2 months and haven't gotten tired of it. Personally I think the 7.7 difficulty rating is a little low. Maybe I am doing it wrong, but I always feel like I am working hard and sweating alot in this workout and I would give it a rating of 9 or so. The setting for this workout and for 41.0 is a gym in Leadville Colorado, home of the Leadville 100 MTB race. Some of the class participants also do the Leadville 100 and Troy discusses this with them during the class. I really like the participants in this workout. They have a synergy that reminds me of the spinning classes that I used to take when I belonged to Golds Gym. They are all very fit and motivated and they motivated me to work hard.
Both this workout and 41.0 have a new "dashboard" on the bottom of the screen. It shows Spin Bike Resistance, Bike Gearing Ratio, RPM Target, and Intensity Scale.

Instructor Comments:
Troy was a lot of fun in this video. He joked and talked with the participants and encouraged viewers to put the Leadville series of races on their bucket list.