Spinervals Competition 33.0 - The Pain Cave

Length- 50 minutes

Difficulty Rating- 9.8

Type- Interval Workout

Workout:

Warm Up - 3x

30 sec. Hard/30 sec. Easy

2 minute rest

10 X 20 sec fast @ 20 sec rest

3 min rest

6 X 90 sec threshold intervals @ 30 sec rest

5 min progressive tempo, zone 4

3 min rest

3 X 15 sec tempo-15 sec recovery-15 sec sprint @ 1 min rest

Cooldown

This is another one of my favorite Spinervals. I love high intensity interval workouts and this one lives up to it's name! By the time I am halfway through the 90 second intervals I am going into The Pain Cave. This is the type of workout that can really help a cyclist get faster, and more fit. I love that this workout is less than an hour.