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Old 01-17-08, 09:16 AM  
Lisa C
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Join Date: Nov 2001
Location: Chicago suburbs
Ultra Conditioning Series

(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
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Old 01-17-08, 11:17 AM  
caligurl
 
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wow, lisa! AWESOME! i'm gonna reprint all my sheets with your breakdowns!!!!
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Old 01-17-08, 12:08 PM  
Ltljen101
 
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This is GREAT! Except now I want all of those
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Strength does not come from physical capacity. It comes from an indomitable will ~ Ghandi
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Old 01-17-08, 06:14 PM  
Hazel Porter
 
Join Date: Nov 2001
Location: Colorado
There will be some dupliation of Lisa's efforts here, but I recently wrote up the sets for all the Spinervals workouts for my coach. Hope these are helpful!

Spinervals 1.0, No Slackers Allowed
Total run time: 43:59

1) Tempo: 5 min. (start in BR/23, drop down one cog each minute, maintain cadence) – 1 min. rest
2) Acceleration: 5 min. (10 sec. hard (95% effort), 10 sec. easy, alternating seated and standing) (BR/15) – 1 min. rest
3) Superspin (cadence (>120 rpm): 6 x (30 sec. @ 20 sec. rest) – 1 min. rest
4) Race simulation – 5K time trial, random gears (using mostly BR) – 1 min. rest
5) Superspin: 5 x (20 sec. (SR/15) + 20 sec. sprint (10 sec. seated, 10 sec. standing) @ 10 sec. rest) (BR/12)

Spinervals 2.0 Time Trial Special
Total run time: 1:02:00

1) One-leg drills: 2 x (1 min. @ 15 sec. rest) (BR/12) – 1 min. rest
2) Superspin: 3 x (30 sec. @ 15 sec. rest) (SR/15) – 1 min. rest
3) Time trial ladder #1: a) 5 min. BR/18 @ 1 min. rest; b) 4 min. BR/17 @ 1 min. rest; c) 3 min. BR/15 @ 1 min. rest; d) 2 min. BR/13 @ 1 min. rest; e) 1 min. BR 12 – 2 min. rest
4) Repeat set 1
5) Repeat set 2 (using SR/18)
6) Time trial ladder #2: a) 3 min. BR/18; b) 2 min. BR/15; c) 1 min. BR/12
7) Sprints: 3 x (30 sec. (10 sec. BR/18 + 10 sec. BR/15 + 10 sec. BR/12) @ 30 sec. rest)

Spinervals 3.0 Suffer-O-Rama
Total run time: 53:13

1) “Killer minutes” (100% effort): 5 x (1 min. @ 1 min. rest) (BR/15, BR/15, BR/13, BR/18, BR/12) – 2 min. rest
2) Tempo: 5 min. (10 sec. seated, 10 sec. standing) (BR/13) – 2 min. rest
3) 5 x (45 sec. hard @ 30 sec. rest) (BR/13) – 2 min. rest
4) Tempo: 4 min. (15 sec. seated, 15 sec. standing) (BR/15) – 2 min. rest
5) 5 x (30 sec. hard @ 30 sec. rest) (BR/13) – 1 min. rest
6) 3 x (20 sec. hard @ 40 sec. rest) (BR/15, BR/14, BR/ 13)


Spinervals 4.0 Muscle Breakdown
Total run time: 49:29

1) Superspin: 6 x (20 sec. on @ 10 sec. rest) (SR/15) – 1 min. rest
2) Acceleration: 5 min. (4 sec. on, 4 sec. off) (BR/15) – 2 min. rest
3) Tempo: 5 x (2 min. @ 30 sec. rest) (BR/23, BR/15, BR/13, SR/18, BR/12)
4) Isosquats (off the bike) – 3 x (1 min. on @ 30 sec. rest)
5) Acceleration: 3 min. (4 sec. on, 4 sec. off) (BR/15) – 1 min. rest
6) Sprints: 3 x (20 sec. @ 40 sec. rest) (SR/??, BR/??, BR/12)

Spinervals 5.0 Mental Toughness
Total run time: 1:25:37

1) Tempo: 3 x (10 min. @ 1 min. rest)
a) 10 min. steady (85% effort), shift gears every 30 sec.
b) 5 x (2 min. @ 1 min. rest), starting in BR 23 and dropping down one cog each rep
c) 10 x (1 min. @ 30 sec. rest)
2) Isosquats: 2 x 90 sec.
3) Tempo: 6 x (1 min. @ 30 sec. rest) steady state using BR/18 to 12
4) Tempo: 6 min., change gears every min. (2 x (BR 18-15-12))
5) Build reps: 4 x (45 sec. @ 30 sec. rest, build intensity each 15 sec. up to 100%) (BR/15)

Spinervals 6.0 Zoot Challenge
Total run time: 41.:11

1) Superspin: 12 x (20 sec. on, 10 sec. off – odd efforts seated, even standing) (SR/15) – 1 min. rest
2) Tempo: 2 x (4 x (1 min. temp @ 30 sec. rest + 30 sec. hard @ 30 sec. rest)) alternate seated & standing on working reps (SR/15, BR/23, BR/15, BR/12)
3) Sprints: 4 x (30 sec. build @ 30 sec. rest) (BR/15, BR/15, SR/15, BR/12)

Spinervals 7.0 The Uphill Grind
Total run time: 44:48

1) Acceleration: 2 x (2 min.,10 sec. hard, 10 sec. easy @ 30 sec. rest) (SR/15)
2) Hill climb & descent: 4 x (5 min. (4 min. climb (various gears) + 1 min. descend fast (BR/23) @ 1 min. rest)
3) Acceleration: 3 min. (10 sec. hard, 10 sec. easy) (BR/15)

Spinervals 8.0 Recovery & Technique
Total run time: 44:57

1) One-leg drills: 5 x 30 sec. (BR/23) – 2 min. rest
2) Superspin: 10 x (1 min. @ 30 sec. rest) (2x (SR/15, SR/15, SR/18, SR/18, SR/21-23)) – 1 min. rest
3) One-leg drills: 3 x (30 sec. on) (SR/15) – 90 sec. rest
4) Build reps: 3 x (30 sec. @ 30 sec. rest) (SR/18, SR/23, SR/23)

Spinervals 9.0 Have Mercy
Total run time: 1:56:31

1) “Killer minutes” (100% effort): 5 x (1 min. @ 1 min. rest) (BR/15, BR/15, BR/13, BR/18, BR/12) (Spinervals 3.0, set # 1)
2) Superspin: 3 x (30 sec. @ 15 sec. rest) (SR/15) (2.0, set # 2) –
3) Time trial ladder #1: a) 5 min. BR/18 @ 1 min. rest; b) 4 min. BR/17 @ 1 min. rest; c) 3 min. BR/15 @ 1 min. rest; d) 2 min. BR/13 @ 1 min. rest; e) 1 min. BR 12 – 2 min. rest (2.0, set # 3)
4) Isosquats (off the bike) – 3 x (1 min. on @ 30 sec. rest) (4.0, set # 4)
5) Tempo: 10 min. steady (85% effort), shift gears every 30 sec. (5.0, set # 1a)
6) Hill climb & descent: 2 x (5 min. (4 min. climb (various gears) + 1 min. descend fast (BR/23) @ 1 min. rest) (7.0, set # 2 (half set))
7) Superspin: 12 x (20 sec. on, 10 sec. off – odd efforts seated, even standing) (SR/15) (6.0, set # 1)
8) Acceleration: 5 min. (4 sec. on, 4 sec. off) (BR/15) (4.0 set # 2)
9) Tempo: 3 x (1 min. @ 30 sec. rest + 30 sec. hard @ 30 sec. rest) (alternate seated and standing) (6.0, set # 2 (partial set))
10) Acceleration set: 2 x (2 min., 10 sec. hard, 10 sec. easy) (SR/15) (7.0, set # 1)
11) Build reps: 4 x (45 sec. @ 30 sec. rest) (5.0, set # 5)

Spinervals 10. Ride and Stride
Total run time: 58:50

Repeat the following sequence x 3:

1) Time trial: 10 min., start in BR/23, go down one cog ea. 2 min., maintain cadence – 1 min. rest (if staying on bike)
2) EITHER:

a) 5 min. run – base pace + 2 mph, 3% incline, increase pace 1 mph & incline 1% grade each min.)
OR
b) 4 min. superspin – start in SR/15, go up one cog ea. min.

Spinervals 11.0 Big Gear Strength
Total run time: 56:46

1) One-leg drills: 3 x 1 min (BR/12) – 1 min. rest
2) 5 min. (45 sec. standing, 15 sec. seated) (BR/12-13) – 1 min. rest
3) 5 x (1 min. hard @ 1 min. rest) (BR/12)
4) Lunges (off bike): 3 x 10 reps per leg (w/ or w/o dumbbells)
5) 3 min. (50 sec. standing, 10 sec. seated) (BR/12) – 1 min. rest
6) 2 x (1 min. hard @ 1 min. rest) (BR/12) – 1 min. rest
7) Sprints: 3 x (20 sec. @ 1 min. rest) (BR/12)

Spinervals 12.0 Recharge
Total run time: 43:48

1) 5 x (3 min. @ 1 min. rest) (BR/23 - BR/21 -BR/19 (standing) - SR/15 - SR/23) – 2 min. rest
2) 5 x (1 min. @ 30 sec. rest) (repeat gears from first set) – 2 min. rest
3) 3 x (30 sec. @ 30 sec. rest) (SR/15)

Spinervals 13.0 Tough Love
Total run time: 2:57:37

1) 3 x (10 min. @ 2 min. rest):
a) & c) Alternate BR/15 1 min. & SR/15 ea. min.
b) BR/13, alternate 1 min. seated & 1 min. standing
2) Tempo: 30 min.
3) 5 x (6 min. @ 1 min. rest, alternate seated and standing ea. min.) (BR/21, BR/19, BR/17, BR/16, BR/15)
4) 2 x (10 min. @ 1 min. rest):
a) Alternate BR/15 & SR/15 ea. min.
b) BR/13, alternate 1 min. seated & 1 min. standing
5) Tempo: 20 min.
6) 5 x (3 min. @ 30 sec. rest) (BR/23, BR/21, BR/19, BR/17, BR/14)

Spinervals 14.0 Totally Time Trial
Total run time: 1:27:27

1) 5 x (1 min. @ 30 sec. rest) (BR/23, BR/15, BR/15 (standing), BR/13, BR/15) – 2 min. rest
2) 2 min. prep: 10 sec. superspin @ 10 sec. rest (SR/21)
3) Time Trial: 4 x (5 min. @ 2 min. rest):
a) BR/23 (cadence >100 rpm)
b) BR/15 – working in lighter gears
c) BR/15 – working in heavier gears
d) BR/13

Spinervals 15.0 Have Mercy, The Sequel
Total run time: 2:00:13

1) 5 x (1 min. @ 30 sec. rest) (Spinervals 14.0 warm-up set)
2) Superspin: 10 x (1 min. @ 30 sec. rest) (2x (SR/15, SR/15, SR/18, SR/18, SR/21-23)) (8.0 set # 2)
3) Time trial: 10 min. (start in BR/23, go down one cog ea. 2 min., maintain cadence) (10.0 set # 1)
4) Tempo: 30 min. set (13.0 set # 2)
5) Tempo: 15 min. set (14.0 set # ?)
6) Time Trial: 10 min. (start in BR/23, go down one cog ea. 2 min., maintain cadence) (10.0 set # 2)
7) One-leg drill: 5 x 30 sec. (BR/23) (8.0 set # 1)
8) 5 x (1 min. hard @ 1 min. rest) (BR/12) (11.0 set # 3)
9) Sprints: 3 x (20 sec. @ 1 min. rest) (BR/12) (11.0 set # 7)

Spinervals 16.0 Aerobic Base Builder I
Total run time: 1:23:32

1) 4 x (5 min. @ 1 min. rest) (BR/15)
2) 4 x (4 min. @ 45 sec. rest) (BR/21)
3) 4 x (3 min. @ 30 sec. rest) (BR/23)
4) 4 x (2 min. @ 15 sec. rest) (SR/15)
5) 3 x (30 sec. build reps) (SR/15)


Spinervals 17.0 Aerobic Base Builder II
Total run time: 1:23:31

1) 20 x (1 min. @ 15 sec rest) (bigger gears, cadence 80-90 rpm)
2) 10 x (2 min. @ 15 sec. rest) (higher cadences)
3) 5 x (4 min. @ 15 sec. rest) (BR/15, SR/15, SR/15, SR/17-18)

Spinervals 18.0 Aerobic Base Builder III
Total run time: 1:04:31

1) 1 x (20 min. blue zone effort)
2) 1 x (15 min. blue zone effort)
3) 1 x (10 min. blue zone effort)
4) 1 x (5 min. blue zone effort)

Spinervals 19.0 Bending Crank Arms
Total run time: 1:01:28

1) Squats: 3 x (30 sec. max reps + 45 sec. isosquats)
2) Tempo: 5 min. (BR. 11-12)
3) Squats: 3 x (45 sec. max reps + 1 min. isosquats)
4) Tempo: 5 x (1 min. @ 1 min. rest) (BR/11-12)
5) Squats: 3 x (1 min. max reps + 30 sec. isosquats)
6) Tempo: 5 x (30 sec. sprint – 20 sec. seated, 10 sec. standing – @ 1 min. rest) (BR/11-12)
7) Squats: 1 x (1 min. max reps + 1 min. isosquats)

Spinervals 20.0 The Sprinting Machine
Total run time: 52:40

1) Sprints: 5 x (10 sec.@ 50 sec. rest) (BR/15)
2) Sprints: 5 x (10 sec.@ 50 sec. rest) (BR/13)
3) Lead out sprints: 5 x (15 sec. (5 sec. lead out (BR/13), 10 sec. (BR/12) @ 45 sec. rest)
4) Acceleration: 3 min. (10 sec. sprint, 10 sec. off) (BR/13)
5) Plyojumps: 3 x (30 sec. @ 2 min. rest (on bike – easy spin))
6) Lead out sprints: 3 x (15 sec. (same as set #3, except standing))

Spinervals 21.0 Aerobic Base Builder IV
Total run time: 1:14:43

1) 1 x 60 min. blue zone effort, random gears

Spinervals 22.0 Time Trialpalooza
Total run time: 1:22:49

1) Time trial: 20 min. @ 40K time trial pace (>LT) (cadence 95) (BR/?)
2) Time trial: 15 min @ 40K pace (increase HR +5 BPM, power +10-20 watts) (cadence 90) (BR/?)
3) Time trial: 10 min. @ 40K pace (increase HR another +5 BPM, power +10-20 watts) (cadence 85) (BR/?)
4) Time trial: 5 min. @ 40K pace (increase HR another +5 BPM, power +10-20 watts) (cadence 80-85 (BR/?)

Spinervals 23.0 Timesaver
Workout A – Technique
Total run time: 32:45

1) Build reps: 5 x (1 min. superspin (build +10 rpm every 15 sec.) @ 1 min. rest) (SR/15)
2) One-leg drill: 5 x 30 sec. each leg
3) Superspin: 5 x (20 sec. @ 40 sec. rest) (95% intensity) (SR/23)

Workout B – Time Trial
Total run time: 34:37

1) Time trial: 7 x (90 sec. @ 90 sec. rest) (cadence 90-100 rpm) (BR/.15)
2) Build reps: 3 min. (increase intensity each minute) (BR/23, BR/15, BR/12)

Workout C – Sprint
Total run time: 27:14

1) 3 min. steady (BR/15)
2) 6 x (2 x (10 sec. sprint @ 50 sec. rest))

Spinervals 24.0 HIllacious
Total run time: 1:02:33
1) Steady hill climb (4-6% grade): 2 x (8 min. @ 4 min. rest) (BR/13-14)
2) Rolling hills: 4 x (3 min. @ 2 min. rest) (random gears
3) Steep hill (10-12% grade): 4 x (30 sec. seated + 10 sec. standing sprint @ 1 min. rest) (BR/11-12)


Spinervals 25.0 Aerobic Base Builder V, The Compilation
Total run time: 2:09:17

1) 4 x (5 min. @ 1 min. rest) (BR/15) (Spinervals 16.0 set # 1)
2) 10 x (2 min. @ 15 sec. rest) (17.0 set # 2)
3) 20 min. set (random gears) (20.0)
4) 15 min. set (18.0 set # 2)
5) 4 x (3 min. @ 30 sec. rest) (16.0 set # 3)
6) 15 min. set (random gears) (20.0)
7) 5 min. set (18.0 set # 4)

Spinervals 26.0 The Hardcore 100
Total run time: 5:34:22

Disc 1:
1) 6 X (10 min. @ 1 min. rest) (alternate SR/15 & BR/21 every 2 min.) – 2 min. rest
2) 2 x (6 min @ 1 min. rest) (alternate SR/15 & BR/15 every 90 sec.) – 3 min. rest, bathroom break
Disc 2:
1) 8 x (6 min. @ 1 min. rest) (start in BR 23, shift down 1 cog each min.) – 3 min. rest
2) 12 x (4 min. @ 1 min. rest) (alternate SR/15 & BR/15 each min.) – 3 min. rest
Disc. 3:
1) 10 x (3 min. @ 1 min. rest) (1st min.: SR/15; 2nd min: BR/15 standing; 3rd min. SR/15) – 1 min. rest
2) 4 x (3 min. @ 1 min. rest) (30 sec. BR/21, 30 sec. easy, 30 sec. BR/15, 30 sec. easy, 30 sec. BR/12) (cadence >80 rpm) – 2 min. rest
3) 5 x (1 “killer minutes” @ 1 min. rest) (gear of choice)
4) 3 x (30 sec. sprint @ 1 min. rest) (BR/15)

Spinervals Ultra Conditioning 1.0 Ultra Leg Strength Builder
Total run time: 1:02:16)

1) Tempo + slow squats: 3 x (2 min. tempo (cadence: 70-75 rpm) (BR/12) + 1 min. slow squats (30 sec. down, 30 sec. up))
2) Tempo + squats: 3 x (90 sec. tempo (slightly higher than set 1) (BR/12) + 1 min. squats (max. reps))
3) Sprints + plyo jumps: 3 x (10 sec. sprint @ 50 sec. rest + 1 min. plyo jumps or tuck jumps (max. reps))
4) Tempo: 5 min. steady (BR/12)
5) Burnout leg set:
a) Slow squat (1 min.)
b) squats (30 sec. max reps)
c) plyo jumps/tuck jumps (30 sec. max reps)

Spinervals Ultra Conditioning 2.0 Ultra Core Strength Builder
Total run time: 1:06:15

1) One leg drill: 3 x 1 min. (SR/15, cadence >90)
2) Stability ball crunches: 3 x 40 sec. (max reps) @ 20 sec. rest
3) Acceleration: 5 min. (5 sec. superspin @ 5 sec. rest) (SR/15) + 3 min. steady state (cadence 110-120 rpm)
4) Reverse crunches (using ball): 3 x. 40 sec. (max reps) @ 20 sec. rest
5) One leg drill: 5 x 30 sec. (BR/12)
6) Back hyperextensions (on ball): 3 x 40 sec. (max reps) @ 20 sec. rest
7) 5 min. steady (10 sec. seated, 10 sec. standing) (BR/15)
8) Reverse hyperextensions (on ball): 3 x. 40 sec. (max reps) @ 20 sec. rest
9) Burnout set:
a) Bike:
1. One leg drill: 2 x 30 sec high cadence (SR/15)
2. One leg drill: 2 x 30 sec lower cadence (BR/12)
3. Acceleration: 1 min. (5 sec. superspin, 5 sec. easy) (SR/15)
4. Steady: 1 min. (5 sec. seated, 5 sec. standing) (BR/15)
b) Core (1 min., max reps of each):
1. Crunches
2. Back hyperextensions
3. Reverse crunches
4. Reverse hyperextensions

Spinervals Ultra Conditioning 3.0 Ultra Full Body
Total run time: 1:08:58

1) Tempo: 8 min. (@ LT) (BR/15)
2) Superset: 3 x (pushups, 30 sec. (max reps) + bicep curl to military press, 45 sec. (max reps))
3) Tempo: 2 x (4 min. @ 1 min rest) (SR/15)
4) Superset: 3 x (stability ball crunches, 30 sec. (max reps) + back hyperextensions on ball, 30 sec. (max reps))
5) Tempo: 4 x (2 min. @ 1 min. rest) (BR/15, BR/13, BR/15, SR/15-BR/15)
6) Static lunges: 3 x 30 sec. each leg
7) Tempo: 4 x (1 min. @ 30 sec. rest) (SR/15, BR/23, BR/15, BR/12)
8) Burnout set – 1 min. each (max reps) of:
a) Pushups
b) Static lunges (R leg)
c) Bicep curl to military press
d) Static lunges (L leg)
e) Stability ball crunches
f) Back hyperextensions on ball

Spinervals Ultra Conditioning 4.0 Ultra Upper Body
Total run time: 1:05:09

1) Pushups: 3 x 30 sec. (sets 1 & 3: max reps; set 2: staggered pushups)
2) Superspin: 8 x (20 sec.@ 40 sec. rest) (gear of choice)
3) Superset: 3 x (30 sec. lateral raises (max reps) + 30-45 sec. military press (on ball) (max reps))
4) Two arm DB row (on ball): 3 x 30 sec. (max reps)
5) Sprints: 4 x (10 sec. spring @ 50 sec. rest) (gear and cadence of choice)
6) Superset: 3 x (30 sec. bicep curls on ball (max reps) + 30 sec. tricep French press on ball (max reps))
7) Burnout sets:
a. Bike – lead out sprints: 3 x (15 sec.(5 sec. lead in, 10 sec. all out) @ 30 sec. rest)
b. Upper body: 1 min. each (max reps) of:
1. Pushups
2. Two arm DB rows
3. Military presses
Spinervals Ultra Conditioning 5.0 Ultra Total Body
Total run time: 1:25:21

1) One leg drill: 6 x 20 sec. (high cadence (SR/15)
2) Superspin: 4 x (30 sec. @ 30 sec. rest) (SR/15)
3) Squat thrusts: 3 x 10 reps @ 30 sec. rest
4) Tempo: 5 x (2 min. @ 1 min. rest) (85-95 rpm, gear of choice)
5) Legs:
a. Squats: 30 sec. (max reps)
b. Lateral lunges: 20 sec. each leg (max reps)
c. Squats: 30 sec. (max reps)
6) Sprints: 8 x (20 sec. (5 sec. standing, 15 sec. seated) @ 40 sec. rest)
7) Core:
a. Stability ball crunches: 30 sec. (max reps)
b. Back hyperextensions: 30 sec. (max reps)
c. Prone planks: 20 sec.
D. Side planks: 20 sec. per side
8) Burnout sets:
a. Bike:
1. Superspin: 1 min. @ 30 sec. rest
2. Tempo: 1 min. @ 30 sec. rest
3. Sprints: 2 x (10 sec. @ 20 sec. rest)
b. Strength:
1. Squat thrust: 10 reps
2. Squats: 30 sec. (max reps)
3. Pushups: 30 sec. (max reps)
4. Crunches: 30 sec. (max reps)
5. Back hyperextensions: 30 sec. (max reps)
6. Prone plank: 20 sec.
7. Side planks: 20 sec. each side

Spinervals Fitness Series 1.0 Ride Strong
Total run time: 45:27

1) Pyramid set: 2 x (30 sec. @ 30 sec. rest (BR/15); 60/30 (BR/18); 90/30 (BR/23); 60/30 (BR/18); 30/30 (BR/15) @ 1 min. rest) – 2 min. rest
2) Superspin: 6 x (15 sec. @ 45 sec. rest) – 2 min. rest
3) Tempo: 4 x (1 min. (45 sec. seated, 15 sec. standing) @ 45 sec. rest)

Spinervals Fitness Series 2.0 Sweating Buckets
Total run time: 51:48

1) Superspin: 6x (20 sec. @ 40 sec. rest) (SR/15)
2) 6 min. set: 30 sec. standing @ 30 sec. rest (BR/15, BR/15, BR/12, BR/21, SR/15, BR/15)
3) Pyramid set: 30 sec. @ 30 sec. rest (BR/12); 60/30 (BR/14); 90/30 (BR/15); 120/30 (BR/21); 90/30 (BR/17); 60/30 (BR/15); 30/30 (BR/12))
4) Superspin: 5 x (20 sec. @ 40 sec. rest) (SR/15)
5) Build reps: 3 x (30 sec. (sprint, build intensity every 10 sec.) @ 30 sec. rest)

Spinervals Fitness Series 3.0 Enter The Red Zone
Total run time: 59:23

1) 5 x (1 min. (45 sec. (SR/15, cadence >100) + 15 sec. (BR/12, standing) @ 30 sec. rest)
2) Squats: 2 x (30 sec. squats (max reps) + 30-45 sec. iso squat)
3) Coach’s surprise: 12 min. (SR/15, cadence >105 to start, random sprints, various gears)
4) Squats: 2 x (30 sec. squats (max reps) + 45-60 sec. iso squat)
5) 4 x (1 min. (1st 20 revolutions hard, then steady for remainder) @ 30 sec. rest)
6) Build reps: 4 x (30 sec. (build intensity every 10 sec.) @ 30 sec. rest) (BR/15)

Spinervals Fitness Series 4.0 Lean & Mean
Total run time: 55:46

1) Superspin: 5 min. (15 sec. on, 15 sec. off) (SR/15)
2) Hill work: 5 x (1 min. (20 sec. standing, 40 sec. seated) @ 1 min. rest) (BR/13)
3) Pyramid sets: 2 x (15 sec. hard @ 15 sec. rest (BR/12); 30/15 (BR/13); 45/15 (BR/15); 60/15 (BR/21); 45/15 (BR/15); 30/15 (BR/13); 15/15 (BR/12))
4) Squats: 2 x (30 sec (max reps) + 30-45 sec. iso squat)
5) Build reps: 3 x (45 sec. (build intensity every 15 sec) @ 45 sec. rest) (BR/15)
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Old 01-18-08, 07:46 AM  
Rhonda
 
Join Date: Nov 2001
Location: MI
Thanks Hazel,

Hope you don't mind, I just copied it and am giong to make a book for myself. This will help me when choosing which workout to get next.

Rhonda
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Old 08-20-08, 06:37 AM  
caligurl
 
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Join Date: May 2004
Location: SoCal
here's the breakdown for the new Spinervals with Iron Girl:

Workout A
Beginner to Intermediate Level
A Challenging workout designed for someone with a good level of fitness but somewhat new to interval training on the bike.
Total run time: 25:26


1) 3 (3 X 30 (SR/15, BR/15, SR/15))
2) 2 X SR/15@ 30 sec shift to BR/15@ 30 sec


Workout B
Intermediate Level
Improve your technique and power output with this tough workout designed for the experienced cyclist.
Total run time: 33:13

1) 3 X 45 @ 15 sec rest (BR/15)
2) 8 X 15 @ 15 sec rest (SR/21)
3) 2 X 1 min @ 1 min rest (BR/15 – alt seated 10 sec, then standing 10 sec)
4) 3 min build set (BR/15, BR/13, BR/11-12)


Workout C
Intermediate to Advanced Level
Get ready to push beyond your limits and go to a new level of fitness during this intense interval session.
Total run time: 28:39

1) 3 min (10 sec @ 10 sec rest) (BR/15)
2) 3 min (20 sec @ 10 sec rest) SR/15
3) 3 min (steady state BR/15)
4) 3 min (90 sec 120+ cadence (SR/15), then 90 sec BR/12)
5) 3 X 15 sec sprints @ 45 sec rest (choose your gear or BR/12)
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Old 10-22-08, 01:35 PM  
caligurl
 
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breakdowns for the newest 3 spinervals

and we now have three more evil coach troy workouts:


Spinervals 27.0 Threshold Test & Suffer Fest
Total run time: 59:43
Difficulty Rating: 9.5

1) Warm Up 7 min.
2) 3 X (30 sec. @ 30 sec rest) (BR/15) - 1 min. rest
3) 3 min. steady state, hard effort (BR/13-15, 90-100 cadence) - few min. rest
4) 3 X (1 min. @ 1 min. rest) (BR/13-15) - few min. rest
5) 20 min. time trial effort (hardest effort you can sustain) (choose your own gearing) - 4 min. rest
6) 3 X (20 sec. @ 40 sec. rest) (any gear you want)



Spinervals 28.0 Aero Base Builder VI
Total run time: 55:04
Difficulty Rating: 7.8
Aerobic

1) 8 X (1 min. @ 20 sec. rest) (choose your own gear 70-80 cadence) - 1 min rest
2) 12 X (45 sec. @ 15 sec. rest) (choose your own gear 80-90 cadence) - 1 min rest
3) 16 X (30 sec. @ 10 sec. rest) (choose your own gear 100 cadence) - 1 min rest
4) 20 X (15 sec. @ 5 sec rest) (choose your own gear cadence above 120)



Spinervals 29.0 Dropping the Hammer!
Total run time: 1:00:00
Difficulty Rating: 9.7

1) 3 min. (10 sec on 10 sec off) (BR/15) - 2 min rest
2) 3 X (6 min. @ 2 min. rest) (choose your own gearing, “sweet spot” cadence and riding faster than 40k race pace, about 5 beats above your threshold)
3) Isometric Squats 2 X 1 min.
4) 6 Killer minutes (1 min. real hard @ 1 min. rest) (choose your gearing for “sweet spot” cadence) - 1 min. rest
5) 4 X (30 sec. @ 1 min. rest) (20 sec. seated BR/15, 10 sec. stand & sprint BR/12)
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Old 11-14-08, 02:23 PM  
slmoes
 
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Join Date: Jun 2004
Location: Illinois/Wisconsin border
I did my first Spinervals the other day loved it - but have some questions. My big has the small and the big ring in front and 8 gears in the back. He keeps talking aobut 15, 18, etc. How do I convert that to the 8 gears I have?

thanks for your help.
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Old 11-14-08, 02:45 PM  
Hazel Porter
 
Join Date: Nov 2001
Location: Colorado
Quote:
Originally Posted by slmoes
I did my first Spinervals the other day loved it - but have some questions. My big has the small and the big ring in front and 8 gears in the back. He keeps talking aobut 15, 18, etc. How do I convert that to the 8 gears I have?

thanks for your help.
The gears all have a certain number of teeth. Sometimes the number of teeth is etched on the separate cogs, or you can count manually.

In general, most gear sets now have a 25 or a 23 as the largest cog on the back, although if you have an 8-speed, your largest gear may be only a 21. the smallest cog is usually an 11 or 12.

If you don't want to mess with any of that, though, just know that when Troy recommends a 15, that's somewhere in the middle of the rear cogs, and then take your cues on bigger or smaller gears from there.

HTH!
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Old 11-14-08, 03:51 PM  
slmoes
 
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Location: Illinois/Wisconsin border
Thanks alot - that really makes sense. Is this what I am looking for in the specs of the bike: SRAM PowerGlide 850, 8-speed, 12-26?

Does it matter how much tension you have set between the back wheel and the trainer?
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