Video Fitness Forum  

Go Back   Video Fitness Forum > Video Fitness Reader Forum > General Discussion

Reply
 
Thread Tools Search this Thread Display Modes
Old 01-16-08, 10:42 AM  
mspina
 
mspina's Avatar
 
Join Date: Mar 2002
Location: Boston, MA
Spinervals Set Breakdowns?

Does anyone have detailed set breakdowns (ideally, with target gear ratio and cadence) for their Spinervals collection? I'd love to provide this to my coach so that he can pick Spinervals workouts where they'd fit into my training.

If there are a number of folks who have a variety covered, I'll be more than happy to pull all the info together to have a complete collection all in one place and post it back here!

Thanks!
__________________
Michelle

Random Stuff:
  • Spinervals Team Member Triathlon Coach
  • Avid CrossFitter
  • Former Triathlon Fanatic
  • 2008 Boston Marathon Finisher
  • Cast member in IronGirl StrEndurance workout (released 12/07)

mspina is offline   Reply With Quote
Old 01-16-08, 11:50 AM  
caligurl
 
caligurl's Avatar
 
Join Date: May 2004
Location: SoCal
i have breakdowns... but i didn't include gears in them (or at least in not most of them.... i think in 1 or 2 i MAY have!) although i did start thinking today that i needed to go back and ammend them with gears! when i initially made them.... it was more just to give me a heads up of what was coming up and also to help me chose which one to do that morning!

here's an example of what i've done:

Spinervals 24.0 Hillacious
Learn to Climb as if you have HELIUM in your tires!
1 hour

warm up

2X8 min steady climb

4X3 rolling hills

4X40 sec steep hills

cool down

Spinervals 25.0 Aero Base Builder V
The Compilation
A Combination of the BEST of Aero Base Builders I thru IV
2 hours 9 minutes

16.0 - Warm Up

16.0 - 4 X 5 Min

17.0 - 10 X 2 Min

21.0 - 20 Min Set

18.0 - 15 Min Set

16.0 - 4 X 3 Min

21.0 - 15 Min Set

18.0 - 5 Min Set

Cool Down


Spinervals 22.0 Time Trialapalooza
Increase your Anaerobic Threshold while measuring power
83 minutes

warm up

3X30

3 min (20 sec seated, 15 sec standing)

20 min tempo (choose gear to maintain 95 cadence for 20 min)

5 min rest

15 min tempo (choose gear to maintain 90 cadence for 15 min.... raise HR 5 beats over last set)

5 min rest

10 min tempo (choose gear to maintain 85 or lower cadence for 10 min.... raise HR over last set)

5 min rest

5 min tempo (choose gear to maintain 80-85 cadence for 29 min.... raise HR over last set)

cool down
caligurl is offline   Reply With Quote
Old 01-16-08, 11:53 AM  
caligurl
 
caligurl's Avatar
 
Join Date: May 2004
Location: SoCal
this one includes the gears:

Spinervals 10.0 Ride and Stride
Master the Bike to Run Transition
70 min

warm up

4X30

2 min rest

10 min TT effort
BigX23, 120+ RPM / 2 min
BigX21, 100+ RPM / 2 min
BigX19, 100+ RPM / 2 min
BigX17, 90+ RPM / 2 min
BigX15, 80+ RPM

1 min rest

Super Spin 4 min (raise cadence by 10 every minute)
1. SmallX15, 120+ RPM
2. SmallX17, 125+ RPM
3. SmallX19, 130+ RPM
4. SmallX21, 135+ RPM

2 min rest

10 min TT effort
see above

Super Spin 4 min
see above

10 min TT effort
see above

Super Spin 4 min
see above

cool down
caligurl is offline   Reply With Quote
Old 01-16-08, 12:24 PM  
mspina
 
mspina's Avatar
 
Join Date: Mar 2002
Location: Boston, MA
Awesome! I'll pull this into an Excel spreadsheet. I should start working on this project slowly - even just scribbling down the set info as I'm doing them (that's probably the smartest way to ensure I get through them!).

Thanks for these!

Anyone else have any contributions?
__________________
Michelle

Random Stuff:
  • Spinervals Team Member Triathlon Coach
  • Avid CrossFitter
  • Former Triathlon Fanatic
  • 2008 Boston Marathon Finisher
  • Cast member in IronGirl StrEndurance workout (released 12/07)

mspina is offline   Reply With Quote
Old 01-16-08, 12:33 PM  
caligurl
 
caligurl's Avatar
 
Join Date: May 2004
Location: SoCal
i have more... actually.... all of them (except the new 101)....

i even have the UC ones, but can't find them on my work computer.... i can't imagine i deleted them after printing them?)
caligurl is offline   Reply With Quote
Old 01-16-08, 10:19 PM  
Lisa C
VF Supporter
 
Lisa C's Avatar
 
Join Date: Nov 2001
Location: Chicago suburbs
Actually, I have been creating reviews for all the Spinervals as I go through them in our Spinervals challenge, and keeping track. I'm still working on it though. I'll add some more tomorrow and then continue adding as I go forward.
__________________
Lisa C.
Lisa C is offline   Reply With Quote
Old 01-16-08, 10:20 PM  
Lisa C
VF Supporter
 
Lisa C's Avatar
 
Join Date: Nov 2001
Location: Chicago suburbs
Fitness Series

Fitness 1.0 Ride Strong with Team Clydesdale
Length: 45 minutes
Difficulty Rating: 6.5

Format:
~ 4 minute warm up
~ Warm up set 3x30 on/off intervals
~ 2 minutes easy spin
~ Pyramid Set 1 (30/60/90/60/30) with 30 seconds rest BR/15,BR/18,BR/23,BR/18,BR/15
~ Pyramid Set 2 (repeat above)
~ 2 minutes easy spin
~ 6 x 15 sec Super Spins with 45 sec rest (cadence > 120) SR/23
~ 2 minutes easy spin
~ 4 x 1 minute Tempo intervals w/45 sec rest, seated 30 sec/standing 15 sec - 2xBR/15, 2xBR/18
~ 5 minute Cool down


Fitness 2.0 Sweating Buckets
Length: 52 minutes
Difficulty Rating: 7.5

Format:
~ 6 minute warmup including 3x30 @ BR/15
~ 2 minute easy spin
~ 6x20 Super Spin with 40 sec rest SR/15 (cadence > 120)
~ 2 minute easy spin
~ 6x30 sec Standing with 30 sec rest (BR/15, BR/15, BR/12, BR/21, SR/15, BR/15)
~ 2 minute easy spin
~ Pyramid Set (30sec/60s/90s/2min/90s/60s/30s in BR 12/14/17/21/17/14/12) 30 seconds rest between
~ 2 minute easy spin
~ 5x20 sec Super Spin with 40 sec rest using SR/15 and SR/18 (cadence > 120)
~ 2 minute easy spin
~ 3x30 sec sprints (BR/15, SR/15, BR/15) increase effort every 10 seconds
~ 6 minute cooldown



Fitness 3.0 Enter the Red Zone
Length: 59 minutes
Difficulty Rating: 9.1

Format:
~ 4 minute warm up
~ standard warm up set (3x30 on/off intervals)
~ 5 x 1 minute 45 sec SR/15 (cadence > 100) 15 sec standing BR/12 w/ 30 sec rest
~ 1 minute easy
~ Squats
~ 10 minute Coach Troy surprise (cadence > 105) SR/15 with random sprints (really 11+ minutes)
~ 2 minutes easy
~ Squats
~ 4 x 1 minute (20 revs 100% effort, back off and increase tension) w/ 30 sec rest - BR/15, then harder
~ 1 minute easy
~ 4 x 30 sec Build reps increasing intensity every 10 secs. w/ 30 sec rest - BR/15
~ 5 minute Cool Down


Fitness 4.0 Lean & Mean
Length: 56 minutes
Difficulty Rating: 8.2

Format:
~ 3 minute warm up
~ standard warm up set (3x30 on/off intervals)
~ 5 minutes of Super Spins 15 sec on/15 sec off (cadence > 120) SR/15
~ 2 minutes easy
~ 5 x 1 minute Hill Climbers - 20 seconds standing/40 seconds seated w/ 1 minute rest BR/13
~ 2 minutes easy
~ Pyramid (15sec/30/45/60/45/30/15) with 15 second rest BR/12,BR/13,BR/15,BR/21,BR/15,BR/13,BR/12)
~ 1 minute easy
~ Pyramid (repeat)
~ 2 minutes easy
~ Squats and Isometric Squats (5 minutes)
~ 1 minute easy
~ 3 x 45 Build Set 45 seconds - increasing intensity every 15 seconds w/ 45 seconds rest BR/15
~ 5 minute Cool Down
__________________
Lisa C.
Lisa C is offline   Reply With Quote
Old 01-16-08, 10:22 PM  
Lisa C
VF Supporter
 
Lisa C's Avatar
 
Join Date: Nov 2001
Location: Chicago suburbs
Competition Series

Competition 1.0 No Slackers Allowed
Length: 44 minutes
Difficulty Rating: 9.0
Type: Intervals

Format:
~ 8 minute Warm-up including standard Spinervals warm-up of 3x30 sec in BR/15
~ 5 minute Tempo effort: Cadence always around 80, start in BR/18, end in BR/12, going down every minute.
~ 1 minute easy spin
~ 5 minutes Hard/Easy efforts in BR/15 switching every10 seconds
~ 1 minute easy spin
~ 6x30 seconds Super Spin in SR/15 (cadence above 120) with 20 seconds rest
~ 1 minute easy spin
~ 5 minute Race simulation (5 minutes 5K time trial all hard work with no rest, switching gears randomly throughout with some standing)
~ 1 minute easy spin
~ 5 Super Spin/Sprint intervals: 20 seconds (cadence >120, SR/15), 10 seconds to switch to BR/12, 10 seconds sprint seated, 5 seconds standing 15 seconds rest.
~ 6 minute cooldown


Competition 3.0 Suffer-O-Rama
Length: 53 minutes
Difficulty Rating: 9.3
Type: Intervals (Tempo and Sprint sets)

Format:
~ 7 minute warm-up (with standard spinervals warm-up)
~ 5 x 1 killer minutes with 1 minute rest (BR/15,BR/15,BR/13,BR/18,BR/12)
~ 2 minutes easy
~ 5 minutes tempo, alternating seated and standing every 10 seconds (BR/13)
~ 2 minutes easy
~ 5 x 45 seconds Intervals with 30 sec rest (BR/13,BR/13,BR/13,BR/15,BR/15)
~ 2 minutes easy
~ 4 minutes tempo, seated and standing every 15 seconds (BR/15)
~ 2 minutes easy
~ 5 x 30 seconds intervals with 30 sec rest (BR/13)
~ 1 minute easy
~ 3 x 20 seconds sprint with 40 sec rest (BR/15,BR/14,BR/12)
~ 5 minute cool down



Competition 7.0 Uphill Grind
Length: 44 minutes
Difficulty Rating: 9.5
Type: Hills, Intervals

Format:
~ Easy warm-up spin 4 minutes
~ Warm-up (standard 3x30 warm-up)
~ 2 minutes alternating easy and hard efforts every 10 seconds in SR/15
~ 30 sec easy spin
~ Repeat 2 minute set easy/hard
~ 1 minute easy spin
~ Hills: 4 x 5 minute drills with 1 minute rest. Each hill is different, but uses mostly BR/15 through BR/12 with some standing at random times. Every hill ends with 1 minute downhill at a high cadence.
~ 1 minutes easy spin
~ 3 minutes alternating easy and hard efforts every 10 seconds in BR/15
~ Cool down



Competition 8.0 Recovery & Technique
Length: 45 minutes
Difficulty Rating: 7.5
Type: Technique

Format:
~ 8 minute warm-up - including standard 3x30 in BR/15
~ 5 x 1 minute 1-leg drill (30 seconds each) BR/23
~ 2 minute easy spin
~ 10 x 1 minute Super spin (cadence >120) with 30 seconds rest (SR/15-SR/23)
~ 1 minute easy spin
~ 3 x 1 minute 1-leg drill (30 seconds each) SR/15
~ 1+ minute easy spin
~ 3 x 30 seconds spin-ups (increase cadence every 10 seconds) with 30 seconds rest SR/18,SR/23,SR/23
~ 5 minute cool-down
__________________
Lisa C.
Lisa C is offline   Reply With Quote
Old 01-17-08, 09:11 AM  
Lisa C
VF Supporter
 
Lisa C's Avatar
 
Join Date: Nov 2001
Location: Chicago suburbs
Competition Series

Competition 11.0 Big Gear Strength
Length: 57 minutes
Difficulty Rating: 9.3
Type: Strength


The format:
~ 9 minute warm-up including 3x30
~ 3 x 1 minute 1-leg drill BR/12
~ 1 minute easy spin
~ 5 minutes - 45sec standing BR/12 and 15 sec seated BR/13, 5 times with no rest
~ 1 minute easy
~ 5 x 1 minute with 1 min rest. BR/12
~ Lunges off bike (3x15 reps each leg)
~ 2 minute easy spin
~ 3 minutes - 50 sec standing BR/12 and 10 sec seated BR/13, 3 times with no rest
~ 1 minute easy spin
~ 2 x 1 minute BR/12 with 1 minute rest
~ 1 minute easy spin
~ 3 x 20 sec Sprint w/ 1 min rest BR/12
~ 5 minute cool down

Competition 16.0 Aero Base Builder I
Length: 83 minutes
Difficulty Rating: 7.5
Type: ABB

Format:
~ 6 minute warm-up including 3x30
~ 4x 5 minutes with 1 minute rest. BR/15 (cadence 90) with some standing
~ 1 minute easy spin
~ 4 x 4 minutes with 45 sec rest. BR/21 (cadence 100) with some standing
~ 1 minute easy spin
~ 4 x 3 minutes with 30 sec rest. BR/23 (cadence > 105)
~ 1 minute easy spin
~ 4 x 2 minutes with 15 sec rest. SR/15 (cadence > 110)
~ 1 minute easy spin
~ 3 x 30 sec Build sets - 80%/90%/100% - SR/15
~ 3 minute cool down


Competition 17.0 Aero Base Builder II
Length: 83 minutes
Difficulty Rating: 7.5
Type: ABB

Format:
~ 6 minute warm-up including standard 3x30
~ 22 x 1 minute with 15 sec rest. BR/15-BR/12 (cadence 80-90) with some standing
~ 1 minute easy spin
~ 10 x 2 minutes with 15 sec rest. BR/17-23 (cadence 90-100), not much standing if any in this set
~ 1 minute easy spin
~ 5 x 4 minutes with 15 sec rest. BR/15,SR/15,SR/17,SR/18 (cadence 80-105 depending on gear). Some random standing.
~ 2 minute cool down.


Competition 19.0 Bending Crank Arms
Length: 61 minutes
Difficulty Rating: 9.8
Type: Strength

Format:
~ 6 minute warm-up including 3x30
~ Squats - 3 x 30 seconds plus 45 second iso-squat w/ 30 sec rest
~ 1 minute easy spin
~ 5 minute tempo BR/12
~ Squats - 3 x 45 seconds plus 1 minute iso-squat w/ 30 sec rest
~ 1 minute easy spin
~ 5 x 1 minute tempo w/ 1 minute rest - BR/12
~ Squats - 3 x 60 seconds plus 30 second iso-squat w/ 30 sec rest
~ 1 minute easy spin
~ 5 x 30 sec Sprint with 1 min rest - 20 sec seated 10 sec standing
~ Squats - 1 x 60 seconds plus 1 minute iso-squat
~ 6 minute cool down
__________________
Lisa C.
Lisa C is offline   Reply With Quote
Old 01-17-08, 09:13 AM  
Lisa C
VF Supporter
 
Lisa C's Avatar
 
Join Date: Nov 2001
Location: Chicago suburbs
I should also add that I am going to put all of this information on the Spinervals review pages (eventually) for easy future access.
__________________
Lisa C.
Lisa C is offline   Reply With Quote
Reply

Tags
coach troy, faq, spinervals

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 05:32 PM.


Powered by vBulletin® Version 3.8.3
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.
© 2009 Video Fitness