01-17-08, 06:14 PM | |
Join Date: Nov 2001
Location: Colorado
|
There will be some dupliation of Lisa's efforts here, but I recently wrote up the sets for all the Spinervals workouts for my coach. Hope these are helpful!
Spinervals 1.0, No Slackers Allowed Total run time: 43:59 1) Tempo: 5 min. (start in BR/23, drop down one cog each minute, maintain cadence) 1 min. rest 2) Acceleration: 5 min. (10 sec. hard (95% effort), 10 sec. easy, alternating seated and standing) (BR/15) 1 min. rest 3) Superspin (cadence (>120 rpm): 6 x (30 sec. @ 20 sec. rest) 1 min. rest 4) Race simulation 5K time trial, random gears (using mostly BR) 1 min. rest 5) Superspin: 5 x (20 sec. (SR/15) + 20 sec. sprint (10 sec. seated, 10 sec. standing) @ 10 sec. rest) (BR/12) Spinervals 2.0 Time Trial Special Total run time: 1:02:00 1) One-leg drills: 2 x (1 min. @ 15 sec. rest) (BR/12) 1 min. rest 2) Superspin: 3 x (30 sec. @ 15 sec. rest) (SR/15) 1 min. rest 3) Time trial ladder #1: a) 5 min. BR/18 @ 1 min. rest; b) 4 min. BR/17 @ 1 min. rest; c) 3 min. BR/15 @ 1 min. rest; d) 2 min. BR/13 @ 1 min. rest; e) 1 min. BR 12 2 min. rest 4) Repeat set 1 5) Repeat set 2 (using SR/18) 6) Time trial ladder #2: a) 3 min. BR/18; b) 2 min. BR/15; c) 1 min. BR/12 7) Sprints: 3 x (30 sec. (10 sec. BR/18 + 10 sec. BR/15 + 10 sec. BR/12) @ 30 sec. rest) Spinervals 3.0 Suffer-O-Rama Total run time: 53:13 1) Killer minutes (100% effort): 5 x (1 min. @ 1 min. rest) (BR/15, BR/15, BR/13, BR/18, BR/12) 2 min. rest 2) Tempo: 5 min. (10 sec. seated, 10 sec. standing) (BR/13) 2 min. rest 3) 5 x (45 sec. hard @ 30 sec. rest) (BR/13) 2 min. rest 4) Tempo: 4 min. (15 sec. seated, 15 sec. standing) (BR/15) 2 min. rest 5) 5 x (30 sec. hard @ 30 sec. rest) (BR/13) 1 min. rest 6) 3 x (20 sec. hard @ 40 sec. rest) (BR/15, BR/14, BR/ 13) Spinervals 4.0 Muscle Breakdown Total run time: 49:29 1) Superspin: 6 x (20 sec. on @ 10 sec. rest) (SR/15) 1 min. rest 2) Acceleration: 5 min. (4 sec. on, 4 sec. off) (BR/15) 2 min. rest 3) Tempo: 5 x (2 min. @ 30 sec. rest) (BR/23, BR/15, BR/13, SR/18, BR/12) 4) Isosquats (off the bike) 3 x (1 min. on @ 30 sec. rest) 5) Acceleration: 3 min. (4 sec. on, 4 sec. off) (BR/15) 1 min. rest 6) Sprints: 3 x (20 sec. @ 40 sec. rest) (SR/??, BR/??, BR/12) Spinervals 5.0 Mental Toughness Total run time: 1:25:37 1) Tempo: 3 x (10 min. @ 1 min. rest) a) 10 min. steady (85% effort), shift gears every 30 sec. b) 5 x (2 min. @ 1 min. rest), starting in BR 23 and dropping down one cog each rep c) 10 x (1 min. @ 30 sec. rest) 2) Isosquats: 2 x 90 sec. 3) Tempo: 6 x (1 min. @ 30 sec. rest) steady state using BR/18 to 12 4) Tempo: 6 min., change gears every min. (2 x (BR 18-15-12)) 5) Build reps: 4 x (45 sec. @ 30 sec. rest, build intensity each 15 sec. up to 100%) (BR/15) Spinervals 6.0 Zoot Challenge Total run time: 41.:11 1) Superspin: 12 x (20 sec. on, 10 sec. off odd efforts seated, even standing) (SR/15) 1 min. rest 2) Tempo: 2 x (4 x (1 min. temp @ 30 sec. rest + 30 sec. hard @ 30 sec. rest)) alternate seated & standing on working reps (SR/15, BR/23, BR/15, BR/12) 3) Sprints: 4 x (30 sec. build @ 30 sec. rest) (BR/15, BR/15, SR/15, BR/12) Spinervals 7.0 The Uphill Grind Total run time: 44:48 1) Acceleration: 2 x (2 min.,10 sec. hard, 10 sec. easy @ 30 sec. rest) (SR/15) 2) Hill climb & descent: 4 x (5 min. (4 min. climb (various gears) + 1 min. descend fast (BR/23) @ 1 min. rest) 3) Acceleration: 3 min. (10 sec. hard, 10 sec. easy) (BR/15) Spinervals 8.0 Recovery & Technique Total run time: 44:57 1) One-leg drills: 5 x 30 sec. (BR/23) 2 min. rest 2) Superspin: 10 x (1 min. @ 30 sec. rest) (2x (SR/15, SR/15, SR/18, SR/18, SR/21-23)) 1 min. rest 3) One-leg drills: 3 x (30 sec. on) (SR/15) 90 sec. rest 4) Build reps: 3 x (30 sec. @ 30 sec. rest) (SR/18, SR/23, SR/23) Spinervals 9.0 Have Mercy Total run time: 1:56:31 1) Killer minutes (100% effort): 5 x (1 min. @ 1 min. rest) (BR/15, BR/15, BR/13, BR/18, BR/12) (Spinervals 3.0, set # 1) 2) Superspin: 3 x (30 sec. @ 15 sec. rest) (SR/15) (2.0, set # 2) 3) Time trial ladder #1: a) 5 min. BR/18 @ 1 min. rest; b) 4 min. BR/17 @ 1 min. rest; c) 3 min. BR/15 @ 1 min. rest; d) 2 min. BR/13 @ 1 min. rest; e) 1 min. BR 12 2 min. rest (2.0, set # 3) 4) Isosquats (off the bike) 3 x (1 min. on @ 30 sec. rest) (4.0, set # 4) 5) Tempo: 10 min. steady (85% effort), shift gears every 30 sec. (5.0, set # 1a) 6) Hill climb & descent: 2 x (5 min. (4 min. climb (various gears) + 1 min. descend fast (BR/23) @ 1 min. rest) (7.0, set # 2 (half set)) 7) Superspin: 12 x (20 sec. on, 10 sec. off odd efforts seated, even standing) (SR/15) (6.0, set # 1) 8) Acceleration: 5 min. (4 sec. on, 4 sec. off) (BR/15) (4.0 set # 2) 9) Tempo: 3 x (1 min. @ 30 sec. rest + 30 sec. hard @ 30 sec. rest) (alternate seated and standing) (6.0, set # 2 (partial set)) 10) Acceleration set: 2 x (2 min., 10 sec. hard, 10 sec. easy) (SR/15) (7.0, set # 1) 11) Build reps: 4 x (45 sec. @ 30 sec. rest) (5.0, set # 5) Spinervals 10. Ride and Stride Total run time: 58:50 Repeat the following sequence x 3: 1) Time trial: 10 min., start in BR/23, go down one cog ea. 2 min., maintain cadence 1 min. rest (if staying on bike) 2) EITHER: a) 5 min. run base pace + 2 mph, 3% incline, increase pace 1 mph & incline 1% grade each min.) OR b) 4 min. superspin start in SR/15, go up one cog ea. min. Spinervals 11.0 Big Gear Strength Total run time: 56:46 1) One-leg drills: 3 x 1 min (BR/12) 1 min. rest 2) 5 min. (45 sec. standing, 15 sec. seated) (BR/12-13) 1 min. rest 3) 5 x (1 min. hard @ 1 min. rest) (BR/12) 4) Lunges (off bike): 3 x 10 reps per leg (w/ or w/o dumbbells) 5) 3 min. (50 sec. standing, 10 sec. seated) (BR/12) 1 min. rest 6) 2 x (1 min. hard @ 1 min. rest) (BR/12) 1 min. rest 7) Sprints: 3 x (20 sec. @ 1 min. rest) (BR/12) Spinervals 12.0 Recharge Total run time: 43:48 1) 5 x (3 min. @ 1 min. rest) (BR/23 - BR/21 -BR/19 (standing) - SR/15 - SR/23) 2 min. rest 2) 5 x (1 min. @ 30 sec. rest) (repeat gears from first set) 2 min. rest 3) 3 x (30 sec. @ 30 sec. rest) (SR/15) Spinervals 13.0 Tough Love Total run time: 2:57:37 1) 3 x (10 min. @ 2 min. rest): a) & c) Alternate BR/15 1 min. & SR/15 ea. min. b) BR/13, alternate 1 min. seated & 1 min. standing 2) Tempo: 30 min. 3) 5 x (6 min. @ 1 min. rest, alternate seated and standing ea. min.) (BR/21, BR/19, BR/17, BR/16, BR/15) 4) 2 x (10 min. @ 1 min. rest): a) Alternate BR/15 & SR/15 ea. min. b) BR/13, alternate 1 min. seated & 1 min. standing 5) Tempo: 20 min. 6) 5 x (3 min. @ 30 sec. rest) (BR/23, BR/21, BR/19, BR/17, BR/14) Spinervals 14.0 Totally Time Trial Total run time: 1:27:27 1) 5 x (1 min. @ 30 sec. rest) (BR/23, BR/15, BR/15 (standing), BR/13, BR/15) 2 min. rest 2) 2 min. prep: 10 sec. superspin @ 10 sec. rest (SR/21) 3) Time Trial: 4 x (5 min. @ 2 min. rest): a) BR/23 (cadence >100 rpm) b) BR/15 working in lighter gears c) BR/15 working in heavier gears d) BR/13 Spinervals 15.0 Have Mercy, The Sequel Total run time: 2:00:13 1) 5 x (1 min. @ 30 sec. rest) (Spinervals 14.0 warm-up set) 2) Superspin: 10 x (1 min. @ 30 sec. rest) (2x (SR/15, SR/15, SR/18, SR/18, SR/21-23)) (8.0 set # 2) 3) Time trial: 10 min. (start in BR/23, go down one cog ea. 2 min., maintain cadence) (10.0 set # 1) 4) Tempo: 30 min. set (13.0 set # 2) 5) Tempo: 15 min. set (14.0 set # ?) 6) Time Trial: 10 min. (start in BR/23, go down one cog ea. 2 min., maintain cadence) (10.0 set # 2) 7) One-leg drill: 5 x 30 sec. (BR/23) (8.0 set # 1) 8) 5 x (1 min. hard @ 1 min. rest) (BR/12) (11.0 set # 3) 9) Sprints: 3 x (20 sec. @ 1 min. rest) (BR/12) (11.0 set # 7) Spinervals 16.0 Aerobic Base Builder I Total run time: 1:23:32 1) 4 x (5 min. @ 1 min. rest) (BR/15) 2) 4 x (4 min. @ 45 sec. rest) (BR/21) 3) 4 x (3 min. @ 30 sec. rest) (BR/23) 4) 4 x (2 min. @ 15 sec. rest) (SR/15) 5) 3 x (30 sec. build reps) (SR/15) Spinervals 17.0 Aerobic Base Builder II Total run time: 1:23:31 1) 20 x (1 min. @ 15 sec rest) (bigger gears, cadence 80-90 rpm) 2) 10 x (2 min. @ 15 sec. rest) (higher cadences) 3) 5 x (4 min. @ 15 sec. rest) (BR/15, SR/15, SR/15, SR/17-18) Spinervals 18.0 Aerobic Base Builder III Total run time: 1:04:31 1) 1 x (20 min. blue zone effort) 2) 1 x (15 min. blue zone effort) 3) 1 x (10 min. blue zone effort) 4) 1 x (5 min. blue zone effort) Spinervals 19.0 Bending Crank Arms Total run time: 1:01:28 1) Squats: 3 x (30 sec. max reps + 45 sec. isosquats) 2) Tempo: 5 min. (BR. 11-12) 3) Squats: 3 x (45 sec. max reps + 1 min. isosquats) 4) Tempo: 5 x (1 min. @ 1 min. rest) (BR/11-12) 5) Squats: 3 x (1 min. max reps + 30 sec. isosquats) 6) Tempo: 5 x (30 sec. sprint 20 sec. seated, 10 sec. standing @ 1 min. rest) (BR/11-12) 7) Squats: 1 x (1 min. max reps + 1 min. isosquats) Spinervals 20.0 The Sprinting Machine Total run time: 52:40 1) Sprints: 5 x (10 sec.@ 50 sec. rest) (BR/15) 2) Sprints: 5 x (10 sec.@ 50 sec. rest) (BR/13) 3) Lead out sprints: 5 x (15 sec. (5 sec. lead out (BR/13), 10 sec. (BR/12) @ 45 sec. rest) 4) Acceleration: 3 min. (10 sec. sprint, 10 sec. off) (BR/13) 5) Plyojumps: 3 x (30 sec. @ 2 min. rest (on bike easy spin)) 6) Lead out sprints: 3 x (15 sec. (same as set #3, except standing)) Spinervals 21.0 Aerobic Base Builder IV Total run time: 1:14:43 1) 1 x 60 min. blue zone effort, random gears Spinervals 22.0 Time Trialpalooza Total run time: 1:22:49 1) Time trial: 20 min. @ 40K time trial pace (>LT) (cadence 95) (BR/?) 2) Time trial: 15 min @ 40K pace (increase HR +5 BPM, power +10-20 watts) (cadence 90) (BR/?) 3) Time trial: 10 min. @ 40K pace (increase HR another +5 BPM, power +10-20 watts) (cadence 85) (BR/?) 4) Time trial: 5 min. @ 40K pace (increase HR another +5 BPM, power +10-20 watts) (cadence 80-85 (BR/?) Spinervals 23.0 Timesaver Workout A Technique Total run time: 32:45 1) Build reps: 5 x (1 min. superspin (build +10 rpm every 15 sec.) @ 1 min. rest) (SR/15) 2) One-leg drill: 5 x 30 sec. each leg 3) Superspin: 5 x (20 sec. @ 40 sec. rest) (95% intensity) (SR/23) Workout B Time Trial Total run time: 34:37 1) Time trial: 7 x (90 sec. @ 90 sec. rest) (cadence 90-100 rpm) (BR/.15) 2) Build reps: 3 min. (increase intensity each minute) (BR/23, BR/15, BR/12) Workout C Sprint Total run time: 27:14 1) 3 min. steady (BR/15) 2) 6 x (2 x (10 sec. sprint @ 50 sec. rest)) Spinervals 24.0 HIllacious Total run time: 1:02:33 1) Steady hill climb (4-6% grade): 2 x (8 min. @ 4 min. rest) (BR/13-14) 2) Rolling hills: 4 x (3 min. @ 2 min. rest) (random gears 3) Steep hill (10-12% grade): 4 x (30 sec. seated + 10 sec. standing sprint @ 1 min. rest) (BR/11-12) Spinervals 25.0 Aerobic Base Builder V, The Compilation Total run time: 2:09:17 1) 4 x (5 min. @ 1 min. rest) (BR/15) (Spinervals 16.0 set # 1) 2) 10 x (2 min. @ 15 sec. rest) (17.0 set # 2) 3) 20 min. set (random gears) (20.0) 4) 15 min. set (18.0 set # 2) 5) 4 x (3 min. @ 30 sec. rest) (16.0 set # 3) 6) 15 min. set (random gears) (20.0) 7) 5 min. set (18.0 set # 4) Spinervals 26.0 The Hardcore 100 Total run time: 5:34:22 Disc 1: 1) 6 X (10 min. @ 1 min. rest) (alternate SR/15 & BR/21 every 2 min.) 2 min. rest 2) 2 x (6 min @ 1 min. rest) (alternate SR/15 & BR/15 every 90 sec.) 3 min. rest, bathroom break Disc 2: 1) 8 x (6 min. @ 1 min. rest) (start in BR 23, shift down 1 cog each min.) 3 min. rest 2) 12 x (4 min. @ 1 min. rest) (alternate SR/15 & BR/15 each min.) 3 min. rest Disc. 3: 1) 10 x (3 min. @ 1 min. rest) (1st min.: SR/15; 2nd min: BR/15 standing; 3rd min. SR/15) 1 min. rest 2) 4 x (3 min. @ 1 min. rest) (30 sec. BR/21, 30 sec. easy, 30 sec. BR/15, 30 sec. easy, 30 sec. BR/12) (cadence >80 rpm) 2 min. rest 3) 5 x (1 killer minutes @ 1 min. rest) (gear of choice) 4) 3 x (30 sec. sprint @ 1 min. rest) (BR/15) Spinervals Ultra Conditioning 1.0 Ultra Leg Strength Builder Total run time: 1:02:16) 1) Tempo + slow squats: 3 x (2 min. tempo (cadence: 70-75 rpm) (BR/12) + 1 min. slow squats (30 sec. down, 30 sec. up)) 2) Tempo + squats: 3 x (90 sec. tempo (slightly higher than set 1) (BR/12) + 1 min. squats (max. reps)) 3) Sprints + plyo jumps: 3 x (10 sec. sprint @ 50 sec. rest + 1 min. plyo jumps or tuck jumps (max. reps)) 4) Tempo: 5 min. steady (BR/12) 5) Burnout leg set: a) Slow squat (1 min.) b) squats (30 sec. max reps) c) plyo jumps/tuck jumps (30 sec. max reps) Spinervals Ultra Conditioning 2.0 Ultra Core Strength Builder Total run time: 1:06:15 1) One leg drill: 3 x 1 min. (SR/15, cadence >90) 2) Stability ball crunches: 3 x 40 sec. (max reps) @ 20 sec. rest 3) Acceleration: 5 min. (5 sec. superspin @ 5 sec. rest) (SR/15) + 3 min. steady state (cadence 110-120 rpm) 4) Reverse crunches (using ball): 3 x. 40 sec. (max reps) @ 20 sec. rest 5) One leg drill: 5 x 30 sec. (BR/12) 6) Back hyperextensions (on ball): 3 x 40 sec. (max reps) @ 20 sec. rest 7) 5 min. steady (10 sec. seated, 10 sec. standing) (BR/15) 8) Reverse hyperextensions (on ball): 3 x. 40 sec. (max reps) @ 20 sec. rest 9) Burnout set: a) Bike: 1. One leg drill: 2 x 30 sec high cadence (SR/15) 2. One leg drill: 2 x 30 sec lower cadence (BR/12) 3. Acceleration: 1 min. (5 sec. superspin, 5 sec. easy) (SR/15) 4. Steady: 1 min. (5 sec. seated, 5 sec. standing) (BR/15) b) Core (1 min., max reps of each): 1. Crunches 2. Back hyperextensions 3. Reverse crunches 4. Reverse hyperextensions Spinervals Ultra Conditioning 3.0 Ultra Full Body Total run time: 1:08:58 1) Tempo: 8 min. (@ LT) (BR/15) 2) Superset: 3 x (pushups, 30 sec. (max reps) + bicep curl to military press, 45 sec. (max reps)) 3) Tempo: 2 x (4 min. @ 1 min rest) (SR/15) 4) Superset: 3 x (stability ball crunches, 30 sec. (max reps) + back hyperextensions on ball, 30 sec. (max reps)) 5) Tempo: 4 x (2 min. @ 1 min. rest) (BR/15, BR/13, BR/15, SR/15-BR/15) 6) Static lunges: 3 x 30 sec. each leg 7) Tempo: 4 x (1 min. @ 30 sec. rest) (SR/15, BR/23, BR/15, BR/12) 8) Burnout set 1 min. each (max reps) of: a) Pushups b) Static lunges (R leg) c) Bicep curl to military press d) Static lunges (L leg) e) Stability ball crunches f) Back hyperextensions on ball Spinervals Ultra Conditioning 4.0 Ultra Upper Body Total run time: 1:05:09 1) Pushups: 3 x 30 sec. (sets 1 & 3: max reps; set 2: staggered pushups) 2) Superspin: 8 x (20 sec.@ 40 sec. rest) (gear of choice) 3) Superset: 3 x (30 sec. lateral raises (max reps) + 30-45 sec. military press (on ball) (max reps)) 4) Two arm DB row (on ball): 3 x 30 sec. (max reps) 5) Sprints: 4 x (10 sec. spring @ 50 sec. rest) (gear and cadence of choice) 6) Superset: 3 x (30 sec. bicep curls on ball (max reps) + 30 sec. tricep French press on ball (max reps)) 7) Burnout sets: a. Bike lead out sprints: 3 x (15 sec.(5 sec. lead in, 10 sec. all out) @ 30 sec. rest) b. Upper body: 1 min. each (max reps) of: 1. Pushups 2. Two arm DB rows 3. Military presses Spinervals Ultra Conditioning 5.0 Ultra Total Body Total run time: 1:25:21 1) One leg drill: 6 x 20 sec. (high cadence (SR/15) 2) Superspin: 4 x (30 sec. @ 30 sec. rest) (SR/15) 3) Squat thrusts: 3 x 10 reps @ 30 sec. rest 4) Tempo: 5 x (2 min. @ 1 min. rest) (85-95 rpm, gear of choice) 5) Legs: a. Squats: 30 sec. (max reps) b. Lateral lunges: 20 sec. each leg (max reps) c. Squats: 30 sec. (max reps) 6) Sprints: 8 x (20 sec. (5 sec. standing, 15 sec. seated) @ 40 sec. rest) 7) Core: a. Stability ball crunches: 30 sec. (max reps) b. Back hyperextensions: 30 sec. (max reps) c. Prone planks: 20 sec. D. Side planks: 20 sec. per side 8) Burnout sets: a. Bike: 1. Superspin: 1 min. @ 30 sec. rest 2. Tempo: 1 min. @ 30 sec. rest 3. Sprints: 2 x (10 sec. @ 20 sec. rest) b. Strength: 1. Squat thrust: 10 reps 2. Squats: 30 sec. (max reps) 3. Pushups: 30 sec. (max reps) 4. Crunches: 30 sec. (max reps) 5. Back hyperextensions: 30 sec. (max reps) 6. Prone plank: 20 sec. 7. Side planks: 20 sec. each side Spinervals Fitness Series 1.0 Ride Strong Total run time: 45:27 1) Pyramid set: 2 x (30 sec. @ 30 sec. rest (BR/15); 60/30 (BR/18); 90/30 (BR/23); 60/30 (BR/18); 30/30 (BR/15) @ 1 min. rest) 2 min. rest 2) Superspin: 6 x (15 sec. @ 45 sec. rest) 2 min. rest 3) Tempo: 4 x (1 min. (45 sec. seated, 15 sec. standing) @ 45 sec. rest) Spinervals Fitness Series 2.0 Sweating Buckets Total run time: 51:48 1) Superspin: 6x (20 sec. @ 40 sec. rest) (SR/15) 2) 6 min. set: 30 sec. standing @ 30 sec. rest (BR/15, BR/15, BR/12, BR/21, SR/15, BR/15) 3) Pyramid set: 30 sec. @ 30 sec. rest (BR/12); 60/30 (BR/14); 90/30 (BR/15); 120/30 (BR/21); 90/30 (BR/17); 60/30 (BR/15); 30/30 (BR/12)) 4) Superspin: 5 x (20 sec. @ 40 sec. rest) (SR/15) 5) Build reps: 3 x (30 sec. (sprint, build intensity every 10 sec.) @ 30 sec. rest) Spinervals Fitness Series 3.0 Enter The Red Zone Total run time: 59:23 1) 5 x (1 min. (45 sec. (SR/15, cadence >100) + 15 sec. (BR/12, standing) @ 30 sec. rest) 2) Squats: 2 x (30 sec. squats (max reps) + 30-45 sec. iso squat) 3) Coachs surprise: 12 min. (SR/15, cadence >105 to start, random sprints, various gears) 4) Squats: 2 x (30 sec. squats (max reps) + 45-60 sec. iso squat) 5) 4 x (1 min. (1st 20 revolutions hard, then steady for remainder) @ 30 sec. rest) 6) Build reps: 4 x (30 sec. (build intensity every 10 sec.) @ 30 sec. rest) (BR/15) Spinervals Fitness Series 4.0 Lean & Mean Total run time: 55:46 1) Superspin: 5 min. (15 sec. on, 15 sec. off) (SR/15) 2) Hill work: 5 x (1 min. (20 sec. standing, 40 sec. seated) @ 1 min. rest) (BR/13) 3) Pyramid sets: 2 x (15 sec. hard @ 15 sec. rest (BR/12); 30/15 (BR/13); 45/15 (BR/15); 60/15 (BR/21); 45/15 (BR/15); 30/15 (BR/13); 15/15 (BR/12)) 4) Squats: 2 x (30 sec (max reps) + 30-45 sec. iso squat) 5) Build reps: 3 x (45 sec. (build intensity every 15 sec) @ 45 sec. rest) (BR/15)
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http://members.aol.com/naconfer/images/hazel_hobbes.gif What would you attempt to do if you knew you could not fail? |
11-14-08, 02:45 PM | ||
Join Date: Nov 2001
Location: Colorado
|
Quote:
In general, most gear sets now have a 25 or a 23 as the largest cog on the back, although if you have an 8-speed, your largest gear may be only a 21. the smallest cog is usually an 11 or 12. If you don't want to mess with any of that, though, just know that when Troy recommends a 15, that's somewhere in the middle of the rear cogs, and then take your cues on bigger or smaller gears from there. HTH!
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