Spinervals Competition 6.0 - Zoot Challenge

This is a great workout! I find it to be the toughest spinerval workout (a tie with 7.0). It consists of alot of sprinting work. I find it to be a simple, but effective workout. I couldn't believe how hard I worked! I was covered in sweat and my heartrate got as high as 194 beats per minute! If you are serious about cycling, this video is a must!

Troy gives simple instruction and it very motivating.

Here is a breakdown of the workout.

1) warmup
2) 30 seconds tempo @ 30 seconds rest; this means you go 30 seconds at a steady tempo for 30 seconds and then get a 30 second recovery; this is done 3 times
3) 1 minute spin
4) 20 seconds super spin then 20 seconds rest; this is done 12 times
5) 1 minute spin
6) 2 times, 4 x [1 minute tempo, 30 second spin, 30 seconds hard, 30 second spin]
7) 1 minute rest
8) 4 x 30 second build sprint @ 30 seconds rest [10 seconds @ 80%, 10 seconds @ 90%, 10 seconds at 100%]
9) cool down