Spinervals Competition 27.0 - Threshold Test and Suffer Fest

Length-1 Hour

Difficulty Rating - 9.5

Type-Threshold Building Workout and 20 minute "Functional Threshold Test"

Structure:

Warm Up - 3x

30 sec. Hard/30 sec. Easy

1 Minute Rest

3 min. Steady

Hard E_ort

2 Minute Rest

3 x 1 min. @

1 min. Rest

3 Minute Rest

20 min. TT E_ort

5 Minute Rest

3 x 20 sec.

@ 40 sec. Rest

Cool Down

This workout serves as a "Functional Threshold Test", which can be done every 6-12 weeks and is used to determine target training zones. The Spinervals website has a calculator for determining these zones based on the 20 minute test in this video. The workout can also be used as a hard threshold workout.

This is definitely an advanced workout and would be recommended for anyone who uses their heart rate zones for training. In order for the test to work, you have to ride it as hard as you can, but be able to keep that pace for the full 20 minutes. I've done this test 3 times in the past 6 months and I think the data that I have gotten is accurate. I'm planning on getting tested at Lifetime Fitness soon to compare.

This video was filmed in a car dealership (same as Spinervals 28.0 & 29.0). An unusual setting for a workout but it seems to work well for this video.

Length-1 Hour

Difficulty Rating - 9.5

Type-Threshold Building Workout and 20 minute "Functional Threshold Test"

Structure:

Warm Up - 3x

30 sec. Hard/30 sec. Easy

1 Minute Rest

3 min. Steady

Hard E_ort

2 Minute Rest

3 x 1 min. @

1 min. Rest

3 Minute Rest

20 min. TT E_ort

5 Minute Rest

3 x 20 sec.

@ 40 sec. Rest

Cool Down

This workout serves as a "Functional Threshold Test", which can be done every 6-12 weeks and is used to determine target training zones. The Spinervals website has a calculator for determining these zones based on the 20 minute test in this video. The workout can also be used as a hard threshold workout.

This is definitely an advanced workout and would be recommended for anyone who uses their heart rate zones for training. In order for the test to work, you have to ride it as hard as you can, but be able to keep that pace for the full 20 minutes. I've done this test 3 times in the past 6 months and I think the data that I have gotten is accurate. I'm planning on getting tested at Lifetime Fitness soon to compare.

This video was filmed in a car dealership (same as Spinervals 28.0 & 29.0). An unusual setting for a workout but it seems to work well for this video.