12-13-09, 08:29 AM | |
Join Date: May 2004
Location: SoCal
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newest spinerval breakdowns
i brought these over from hazel porter's thread so they can all be in one spot when people are doing a search or if they have the thread bookmarked!
Spinervals 30.0 Muscular Endurance Plus (Total run time: 2:25:42) All sets performed in Zone 3 (LT or gray zone) a. 1 x 20 min. alternate BR/15 SR/15 b. 2 x 15 min. (w/3 x 5 minutes decrease resistance, increase cadence each minute BR/13 17) @ 2 min. rest c. 3 x 10 min. @ 2 min. rest 1st set: higher cadences (90 110 rpm) 2nd set: lower cadences (70-85 rpm) 3rd set: mixed cadences d. 6 x 5 min. build reps @ 1 min. rest (sets 1, 2, & 6 = increase resistance, decrease cadence each minute, BR/23 -13; sets 3, 4, & 5 = decrease resistance, increase cadence each minute, BR/13-23) Spinervals 31.0 Endurance Booster (Total run time: 1:46:13) All sets performed in Zone 3 (LT or gray zone) a. 1 x 15 min., variable gears & cadences (BR/15 (75-85 rpm) 17 (90 100 rpm) 19 (100-110 rpm) 17 15) b. 15 x 1 min. @ 15 sec. rest (odd = BR/13 (75-85 rpm); even = BR/17 (90-100 rpm)) c. 10 x 90 sec. @ 20 sec. rest (odd = BR/13; even = BR/17) d. 7 x 2 min. @ 30 sec. rest (odd = BR/13; even = BR/17) e. 1 x 15 min., alternate BR/15 & BR/17 Spinervals 32.0 Extreme Threshold Training (Total run time:1:05:05) a. 1 x 5 min. build rep, increase resistance, decrease cadence each minute (BR/23 BR/15) Zone 3 effort (additional warm up) b. 5 x 3 min. @ 1 min. rest, gear of choice to achieve 75-85 rpm & LT c. 3 x 5 min. @ 90 sec. rest, gear of choice to achieve 75-85 rpm & LT or above d. 3 x 1 min. @ 15 sec. rest, gear of choice to achieve 75-85 rpm & LT + 10 bpm
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coach troy, faq, spinervals |
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