Spinervals Set Breakdowns?

[Lisa C]

(I'm still working on the gears and times on this one)


UltraConditioning 2.0 Ultra Core Strength Builder
Length: 68 minutes
Difficulty Rating: 9.1
Type: Circuit spinning workout with all core work for the strength.

Format:
~ Standard Spinervals warmup
~ 1-leg spins easy gear and high cadence (1 minute each leg - 3 times)
~ Crunches. (40 seconds at your own pace, 20 sec rest - 3 times)
~ Cadence work (5 seconds > 130 rpm, 5 seconds easy for 5 minutes)
~ High cadence for 3 minutes
~ Reverse Crunches (3 sets)
~ 1-leg spins hard gear and low cadence (30 seconds each leg - 5 times)
~ Hyper Extensions (3 sets)
~ Standing work (10 seconds seated, 10 seconds standing for 5 minutes)
~ Reverse Hyper Extensions (3 sets)
~ Burn-Out Set on bike (repeat each of the bike sets above for 1 minute each with no rests)
~ Burn-Out Set for core (repeat each exercise for 1 minute with no rest)
~ Cool down


Ultra Conditioning 3.0 Ultra Full Body with Iron Girl
Length: 69 minutes
Difficulty Rating: 9.1
Type: Circuit - spinning with leg/core/upper body strength circuits. The spinning focus is Tempo work.

Format:
~ 3 minute warm-up (no standard spinervals warm-up!)
~ 1 x 8 min. Tempo effort (BR/15)
~ Upper Body - 3 x (30 sec pushups, 45 sec bicep curl to military press)
~ 2 x 4 min. Tempo effort with 1 min rest (SR/15, BR/15)
~ Core - 3 x (30 sec stability ball crunches, 30 sec back extensions)
~ 4 x 2 min Tempo effort with 1 min rest (BR/15, BR/13, BR/15, SR/15-BR/15)
~ Legs - 3 x (30 seconds static lunges each leg)
~ 4 x 1 minute Tempo effort with 30 sec rest (SR/15, BR/23, BR/15, BR/12)
~ Burnout set – 1 min. each of (pushups, static lunges right, bicep curl/military press, static lunges left, ball crunches, back hyperextensions w/ ball)
~ 5 minute cool down