Spinervals Competition 40.0 - Have Mercy!, Part IIITroy Jacobson
Year Released: 2011
Categories: Indoor Cycling
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Difficulty Rating - 10.0
Type-Aerobic & Muscular Endurance
Warm Up - 3x
30 sec. Hard/30 sec. Easy
20 Minute Steady State
10 * 90 Sec. on @ 20 Sec. rest
12 * 45 Sec. on @ 15 Sec. rest
3 * 5 Min. on @ 90 Sec. rest
20 Minute Time Trial
3 X 15 sec tempo-15 sec recovery-15 sec sprint @ 1 min rest
I did this workout for the first time last week and am still recovering! I was thrilled that I could actually do the entire 2 hours! It's a great workout that went by fairly fast, in spite of the 20 minute steady state set at the beginning.
This 2 hour workout is a compilation of the hardest sets from Spinervals 27.0-33.0 Spinervals 9 @ 15 are the others in the "Have Mercy" series.
Troy was very motivating through all the sets, as usual.