TRAINING: Spinervals Week No. 48

Number 48 Week of November 26 by Coach Troy Jacobson

• Warm up 5 minutes easy
• 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
• 1 minute easy spin
• 5 min tempo 53x15 (Time Trial pace) then easy 30 sec
• 4 min tempo 53x14 (TT pace) then easy 30 sec
• 3 min tempo 53x13 (TT pace) then easy 30 sec
• 2 min tempo 53x12 (TT pace) then easy 30 sec
• Off bike, 3 x 18 vertical jumps with 15 sr between sets of 18
• On bike, 1 min easy spin
• Repeat 3 times
  • 3 min tempo 53x15, then easy spin 15 sec, then
  • 30 sec out-of-saddle sprint 53x12, then 30 sec easy recovery spin
• 2 min easy spin
• 5 min tempo 53x12, with last 10 sec of each minute standing and sprinting
• cooldown 5-10 minutes