Spinervals Competition 39.0 - Aerobic Base at 10,000 Ft.

Length- 85 minutes

Difficulty Rating- 7.7

Type- Aerobic Base Builder

Workout:

Warm Up - 3x

30 sec. Hard/30 sec. Easy

5 Minutes- 15 seconds on @ 5 Seconds Rest

Pyramid Set:

1 min on @ 30 sec rest

2 min on @ 30 sec rest

3 min on @ 30 sec rest

4 min on @ 30 sec rest

5 min on @ 30 sec rest

4 min on @ 30 sec rest

3 min on @ 30 sec rest

2 min on @ 30 sec rest

1 min on @ 30 sec rest

10 X 50 sec on @ 10 sec rest

2 X 10 min on @ 1 min rest

Cooldown

This has become one of my favorite Spinerval workouts since I got it in December 2011. I've done it 2-3 times a week for the past 2 months and haven't gotten tired of it. Personally I think the 7.7 difficulty rating is a little low. Maybe I am doing it wrong, but I always feel like I am working hard and sweating alot in this workout and I would give it a rating of 9 or so. The setting for this workout and for 41.0 is a gym in Leadville Colorado, home of the Leadville 100 MTB race. Some of the class participants also do the Leadville 100 and Troy discusses this with them during the class. I really like the participants in this workout. They have a synergy that reminds me of the spinning classes that I used to take when I belonged to Golds Gym. They are all very fit and motivated and they motivated me to work hard.

Both this workout and 41.0 have a new "dashboard" on the bottom of the screen. It shows Spin Bike Resistance, Bike Gearing Ratio, RPM Target, and Intensity Scale.