Free Workout of the Month - Spinervals
By Coach Suzanne • Nov 26th, 2007 • Category: TrainingThis 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 |
Coach Suzanne is the Team Director and Manager for Steel City Endurance Racing. She also the owner & Head Coach of Steel City Endurance, Ltd. She started training for tirathlons in 2002. 2008 marks her 2nd year of bicycle racing.
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