Spinervals Competition 10.0 - Ride & Stride

This workout is for cyclists, triathletes, and duathletes. There are 3 women and 3 men. One of the men is the "brick-er". He switches from bike to treadmill. The other 5 stay on the bike. One woman is on a spin bike. I did the workout on a spin bike.

The clock starts on this one when the workout actually starts instead of when Coach Troy begins his intro. The workouts is 60 minutes.

Warm Up

4x 30 sec on/30 sec off Big Ring 15

rest (1 min?)

Workout

Everyone on the bike

5x 2 min. changing gears every 2 min. You start in Big Ring 23 and end up in Big Ring 15. This set is 10 minutes with no rest.

1 minute rest. If you are running, jump on the treadmill at base pace.

Cyclists-4x 1min. changing gears every minute. Begin in Small Ring 15 and end up in Small Ring 21, or close to that.

Runners-4x 1min. upping the speed and incline by 1 mph/1% every minute. And you start a little faster than base pace! This goes up to 5 mph above base pace. Yikes!

Repeat the whole 15 minutes 2 more times

Cool down. Everyone stays on their bike until the clock runs out.

There is a tension setting from 1 to 5 for the spinners. I didn't like this because when the cyclists would switch from one gear to another, sometimes the tension stayed the same. I would switch my tension just a hair. The woman on the spin bike had a very high cadence the whole time. Amazing!