Steel City Endurance Racing

Women's & Men's Cycling Team

Free Workout of the Month – Spinervals

This trainer workout is from Coach Troy Jacobson’s Free Workouts Page.

Workout of the Month
Title: Spinervals “Aerobic Training Session A”
Purpose: This workout is designed to train your aerobic energy system and is recommended for use during your aerobic base building phase of your program and as an aerobic session or recovery session during other phases of training.
Duration: 42 minutes
Intensity: 7.5 out of 10
Coach Troy’s Notes: This workout changes up the cadence for overall technique development as well as builds your base. Similar to 18.0 – Aero Base Builder III in the DVD series.

Set Description Gearing, Tension Level & Cadence Focus
Warmup 5 min. soft pedal and 3 x 30 sec. tempo @ 30 sr 42×15/L1 for the 5 minute set and then 52×15/L2 for each 30 sec. rep. Warm up the legs and elevate the heart rate in preparation for the main set
Recovery 2 min. soft pedal 42×15/L2 Easy effort
Main Set 4 sets of (2 x 3 min. aerobic effort) @ 60 sr Varied throughout An aerobic focused set.
Set 1 2 x 3 min. aerobic @ 60 sr 1st 3 min. rep: (42×15/L2, 100-110 rpms) 2nd 3 min. rep: (53×15 / L3, 90-100rpms) Maintain a steady aerobic effort and cadence throughout
Set 2 2 x 3 min. aerobic @ 60 sr 1st 3 min rep. (53×15 / L3, 90-100rpms) 2nd 3 min. rep: (42×15 / L2, 100-110 rpms Maintain a steady aerobic effort and cadence throughout
Set 3 2 x 3 min. aerobic @ 60 sr 1st 3 min. rep: (42×15/L2, 100-110 rpms) 2nd 3 min. rep: (53×15 / L3, 90-100rpms) Maintain a steady aerobic effort and cadence throughout
Set 4 2 x 3 min. aerobic @ 60 sr 1st 3 min rep. (53×15 / L3, 90-100rpms) 2nd 3 min. rep: (42×15 / L2, 100-110 rpms Maintain a steady aerobic effort and cadence throughout
Cool Down 5 min. soft pedal 42×15 / L2 Easy soft pedal to cool down

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