Spinervals Competition 2.0 - Time Trial

I just did this video again today and was reminded of how much I like it. It is an older Spinerval, but a fun workout.

There is lots of variety with superspins, pyramids, one-legged spins, and ladders. There is very little standing. The two minute rest are definitely needed!

If you are just getting into Spinervals, I think this older one is definitely worth having.

This workout is 60 minutes in length, and based on improving your time trial cadence. I believe that the set is the same one used in Suffer-O-Rama (looks to be an old brewery/restaurant). There is one background participant who is distracting to me - she hangs her head a lot and pedals very sloooooow. The music is okay, not the best Spinerval music, but I don't mind it.

A breakdown of the workout:

Warm up - 30 seconds on, 30 off

1 minute rest

One-legged spins - 1 minute on each leg, repeat (these are tough)

1 minute rest

30 second fast spin, with 10 seconds rest - 3 times

Now comes the time trial part, which consists of a ladder:

Five minutes, big ring 18

1 minute rest

Four minutes, big ring 19

50 seconds rest

Three minutes, big ring 15

40 seconds rest

Two minutes, big ring 13

30 seconds rest

1 minute, big ring 12

This is not easy, because you are trying to keep your cadence between 85-90.

Two minutes rest. Thank you Coach Troy!

Then you repeat the cycle;

One legged spins

Fast spin

Another ladder - but this time:

Three minutes, big ring 18

30 seconds rest

Two minutes, big ring 15

30 seconds rest

1 minute, big ring 12

The last set is a sprint;

10 seconds all out at big ring 18, 10 seconds at big ring 15,

10 seconds at big ring 12. Repeat 3 times.

I find this one of the harder Spinerval workouts, because for me, time trialing is TOUGH. But then, none of the Spinerval workouts are really "non-tough."