Spinervals Competition 20.0 - The Sprinting Machine

This workout just flew by, and I hate sprinting! The workout began with the usual warm up period, followed by the sprint sets.

Set 1: 10 second sprints followed by 50 seconds of rest, performed five times. This was on the big/15, or a tension of 3.

Rest period: A full two minutes

Set 2: 10 second sprints followed by 50 seconds of rest, performed five times. This was on the big/13, or a tension of 4.

Rest period: A full two minutes

Set 3: 5 second ramp up, 10 second standing sprint, 45 seconds of rest, performed five times. Ramp up on Big/14 or tension 4, sprint at big/12 or tension 5.

Rest period: A full two minutes

Set 4: 3 minutes 10 second sprints, 10 second soft pedaling at big/14, tension 4.

Rest period: A full two minutes

Set 5: Plyometric Squats for 30 seconds

Rest period: A full two minutes

Set 6: Plyometric Squats for 30 seconds

Rest period: A full two minutes

Set 7: Plyometric Squats for 30 seconds

Rest period: A full two minutes

Set 8: 5 second ramp up, 10 second sprint, 45 second rest, performed three times. Ramp up Big/14 or tension 4, sprint at Big/12 or tension 5.

The large amount of rest periods in this spinerval made it unusual. However, the extra rest is needed as during the sprint sets you are supposed to be giving 110%, and in the words of Troy, making some very unpleasant faces. I really enjoyed this workout, and think it is one I can grow with.

Instructor Comments:
Coach Troy seems to be having a great time in this video. Not so much a drill instructor, as a very motivating voice reminding you to keep working!

Hilarie Dansie