TRAINING: Spinervals Week No. 51

Number 51 Week of December 17 by Coach Troy Jacobson

• Warm up 5 minutes easy
• 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
• 2 min easy spin
• 8 x 20 sec superspin 42x15 (rpm > 110+) @ 10 sr
• 2 min easy spin
• Repeat 6 times (6 killer minutes)
  • 1 min 53x15, then 1 min easy
  • 1 min 53x12, then 1 min easy
  • 1 min 53x18, then 1 min easy
  • 1 min 53x15, then 1 min easy
  • 1 min 53x12, then 1 min easy
  • 1 min 53x18
• 2 min easy spin
• Repeat this for 4 minutes
  • 10 sec 53x15 tempo effort, then
  • 10 sec easy, soft pedal
• 2 min easy spin
• Repeat 4 times
  • 20 sec seated 53x12 build effort increasing, then
  • 10 sec out of saddle sprint in same gear, then
  • 30 sec easy, recovery spin
• cooldown 5-10 minutes

For more info check the Spinervals site.