TRAINING: Spinervals Week No. 50

Number 50 Week of December 10 by Coach Troy Jacobson

• Warm up 5 minutes easy
• 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
• 2 min easy spin
• 4 x 30 sec superspin 42x18 (rpm > 110+) @ 15 sr
• 1 min easy spin
• Repeat twice
  • 4 min 53x18, then 30 sec easy
  • 3 min 53x16, then 20 sec easy
  • 2 min 53x14, then 15 sec easy
  • 1 min 53x12, then 30 sec easy
• 2 min easy spin
• Repeat 6 times
  • 30 sec superspin 42x15 (rpm > 120)
  • 30 sec steady 53x18 (rpm 80-100)
• cooldown 5-10 minutes

For more info check the Spinervals site.