TRAINING: Spinervals Free Workout

Visit the Spinervals website to check out Troy Jacobson's workout of the month, “Aerobic Training Session A” (or download a PDF here).

Coach Troy also posts a workout of the week. I'll post them here, as they can be valuable methods to break the winter monotony.

Number 46 Week of November 12 by Coach Troy Jacobson

• Warm up 5 minutes easy
• 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
• 1 minute easy spin
• 4 x 1 min one-leg drill (alternate 4 times each leg) 53x15 with 30 sr between legs
• Off bike, 3 x 1 min wall sit @ 20 sec rest
• Off bike, 4 x 10 explosive vertical jumps with 20 sec rest between sets
• Back on bike, 1 min spin
• 2 x 6 min tempo 53x14 @ 60 sr
• 3 x 30 sec one-leg drill (alternate 3 times each leg) 53x12 with 30 sr between legs
• 8 min steady tempo 53x13
• cooldown 5-10 minutes