Spinervals Competition 34.0 - Super High Intensity Intervals

Troy Jacobson
Year Released: 2010

Categories: Indoor Cycling

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Length- 55 minutes
Difficulty Rating- 9.8
Type- High Intensity Interval Workout


Warm Up - 3x
30 sec. Hard/30 sec. Easy
2 minute rest

5 * 2 Minutes on @ 1 Minute rest-with each minute at a progressively harder pace/resistance

3 minute rest

5* 1 minute on @ 1 minute rest-each 1 minute rep is to be done at a higher intensity than the previous 2 minute reps

2 minute rest

3 * 20 seconds race pace (very hard) then 10 seconds standing sprint @ 1 minute rest


This workout is geared toward professional triathletes and cyclists. It is very intense and focused. It's a great workout but probably not one I would recommend for everyone. I am a huge Spinerval and Coach Troy fan
but this isn't one of my favorite Spinervals. There was just something about the environment that this video was filmed in that didn't appeal to me. The bikes are all lined up in rows and there isn't much interaction between participants like in some of the other Spinervals.

Instructor Comments:
Coach Troy was really into this workout-he was very motivating and really pushing the athletes to work as hard as they could.