TRAINING: Spinervals Week No. 49

Number 49 Week of December 03 by Coach Troy Jacobson

• Warm up 5 minutes easy
• 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
• 2 min easy spin
• 30 sec hard 53x12 then 30 sr
• 60 sec hard 53x15 then 30 sr
• 90 sec hard 53x18 then 30 sr
• 60 sec hard 53x15 then 30 sr
• 30 sec hard 53x12 then
• 2 min easy spin
• 5 min race tempo and every 20 sec shift into a different gear)
• 2 min easy spin
• Repeat 5 times
  • 15 sec 53x18 then
  • 15 sec 53x15 then
  • 15 sec 53x12 then
  • 15 sec easy spin
• 2 min easy spin
• 3 x 30 sec hard 53x14 (20 sec seated build intensity, 10 sec standing sprint) @ 30 sr
• cooldown 5-10 minutes