Video Fitness

Spinervals 16.0 - Aero Base Builder I

Troy Jacobson

This workout is 80 minutes in duration, and I found it to be very enjoyable, especially compared to other spinervals. The set is in the museum, the same used in Lean and Mean, and Enter the Red Zone. I also really enjoyed the music, and in my opinion this may have some of the best music for a spinerval so far.

Troy says that upon completing this workout you should feel energized, as opposed to the feeling of exhaustion one usually feels after completing a spinervals workout. This base builder workout is designed to be a totally aerobic experience, meaning no anaerobic work. I found that it was actually difficult not to push myself too hard, as indicated by my heart rate montior, and at times it almost seemed that I wasn't working hard enough. Imagine my surprise when I finished and found myself covered with sweat. I also really felt this in my hamstrings.

The workout breaks down as follows:
-Warm Up
-3 sets of 30 Seconds on, 30 Seconds off (Tension 3, Big Ring 15)
-4 sets of 5 minute steady state pedaling at cadence of 90 (tension 3, Big Ring 15 - 18)
-4 sets of 4 minute steady state pedaling at cadence of 100 (tension 2, Big Ring 18-21)
-4 sets of 3 minute steady state pedaling at cadence of 105 (tension 1 to 2, Big Ring 21 - Small Ring 15)
-4 sets of 2 minute steady state pedaling at cadence of 110 (tension 1 to 2, Small Ring 15)
-3 sets of 30 second builds from 80 to 100% pedaling effort (tension 1, small ring 15)

In all of these sets, Troy emphasizes that it is important not to let your heart rate get to high. Instead, drop back a gear, or in effort if you are reaching your anaerobic levels.

I really enjoyed this workout, and can't wait to give the other base builders a try.

Instructor comments: Troy is very professional and motivating. I find he has really loosened up with later workouts in the series, and is pretty much all smiles these days. He is still all about effort!

Hilarie Dansie

April 20, 2005

Length: 83 minutes
Difficulty Rating: 7.5
Type: ABB

~ 6 minute warm-up including 3x30
~ 4x 5 minutes with 1 minute rest. BR/15 (cadence 90) with some standing
~ 1 minute easy spin
~ 4 x 4 minutes with 45 sec rest. BR/21 (cadence 100) with some standing
~ 1 minute easy spin
~ 4 x 3 minutes with 30 sec rest. BR/23 (cadence > 105)
~ 1 minute easy spin
~ 4 x 2 minutes with 15 sec rest. SR/15 (cadence > 110)
~ 1 minute easy spin
~ 3 x 30 sec Build sets - 80%,90%,100% - SR/15
~ 3 minute cool down.

I admit, I do not LOVE the ABB workouts, but I do like a few of them, and this is one that I like. I definitely need this type of workout in my spinning rotation, so I am happy to have this. Doing 4 5-minute sets is bordering on boring for me, but because it is the first set, I am okay with it. The sets get progressively shorter, so I manage to be able to stick with this workout for the full 80+ minutes.

Instructor comments:

Lisa C


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