Spinervals 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

I like all of the strength type Spinervals workouts, and this is no exception. It is not easy, but when I'm doing strength on the bike, my heart rate doesn't get as high, with the lower cadences, so it feels easier in a way to me. But it is a good workout for developing bike strength. Although a lot of work is done in BR/12, there is still a lot of variety in the sets in this workout, so I really enjoy it.

One little bonus with this workout is that during the easy spin sections discussions on stretching are shown. Unfortunately, there still is no stretch at the end, which is, of course, normal for Spinervals. However, it seems like a great and obvious idea to put a stretching section on this workout after all the discussion about how important stretching is, that is I think it was a missed opportunity.

This workout has already been broken down well. It's a tough workout on the legs. My heartrate didn't get as high as most Spinervals.

Yes, I love Big Gear Strength!! This workout is exactly what the title says; big gears, and lots of strength. The entire workout is done in big gear 12, or a tension of 5 (1-5 level, with 5 being hardest to pedal) on the spinning bike. The workout was filmed in a nightclub, and the athletes are all from Team Excel. During the breaks, Gary Flink Co/Owner of Team Excel, talks about proper stretching and common injuries in triathletes. You'll need a good stretch after this workout. :)

A breakdown of the workout:

Warmup; 30 seconds on, 30 seconds off 3 x

Drill: One legged drill, alternating legs 3 times

Five minute set: 45 seconds standing, 15 seconds seated

Five minute set: 1 minute hard spin, 1 minute off - repeat 5 times

At this point, you get off your bike and do a set of lunges (3 times on each leg). Two of the cyclists stay on the bike and spin at a lower tension.

Back on the bike!

Three minute set: 50 seconds standing, 10 seconds seated

Two minute set: 1 minute hard, 1 minute off, repeat

Sprints: 20 seconds on, 1 minute off; repeat 3 times

Again, this entire workout is done in a hard gear/tension. Your legs should be jello when you are done with this workout! It really is like a strength workout ON the bike. I also enjoyed Team Excel…one tough group of people. The woman on the spin bike in the front row was awesome!!!!!!