Spinervals Competition 9.0 - Have Mercy

Warm up

3x30 second on BG/15 30 seconds off

1 minute rest

5x1 Killer Minute, 1 minute off

1 minute off

3x30 second superspin 30 seconds rest

1 minute off

5 minute tempo 1 minute rest

4 minute tempo 50 seconds rest

3 minute tempo 40 seconds rest

2 minute tempo 30 seconds rest

1 minute tempo

1 minute off

3x1 minute isometric squats

10 minute tempo

2 minutes off

2x5 minute hill climb 1 minute rest

1 minute off

12x20 seconds super sping 20 seconds rest

1 minute off

6x (4 seconds on, 4 seconds off)

1 minute off

3x (1 minute tempo, 30 seconds spin, 30 seconds hard, 30 seconds spin)

1 minute rest

2x2 minutes (10 second hard, 10 second easy 30 seconds rest)

1 minute off

4x 45 second sprint 30 seconds rest

cool

2 hours

This is among the hardest spinervals that I've done. I go through 3 24oz bottles of water during this workout.

This is a compilation workout of the first 7 spinervals videos. While the video says it's some of the hardest sets, it does not include what I consider the hardest set from Spinervals Competition 1.0 (the 5 minute race simulation). The sets keep jumping back and forth throughout the different videos. The music is the same way.

The only complaint that I have about the workout is that there are a lot of tempo sets and not as many power sets as I would have liked.

The first hour of the video tends to be the higher speed interval stuff. The last hour tends to be a little lower pace. I'm pretty sure that it's not just me being exhausted and it's actually the video doing that. However, it is grueling to go ahead and finish.