Competition Series
Competition 1.0 No Slackers Allowed
Length: 44 minutes
Difficulty Rating: 9.0
Type: Intervals
Format:
~ 8 minute Warm-up including standard Spinervals warm-up of 3x30 sec in BR/15
~ 5 minute Tempo effort: Cadence always around 80, start in BR/18, end in BR/12, going down every minute.
~ 1 minute easy spin
~ 5 minutes Hard/Easy efforts in BR/15 switching every10 seconds
~ 1 minute easy spin
~ 6x30 seconds Super Spin in SR/15 (cadence above 120) with 20 seconds rest
~ 1 minute easy spin
~ 5 minute Race simulation (5 minutes 5K time trial all hard work with no rest, switching gears randomly throughout with some standing)
~ 1 minute easy spin
~ 5 Super Spin/Sprint intervals: 20 seconds (cadence >120, SR/15), 10 seconds to switch to BR/12, 10 seconds sprint seated, 5 seconds standing 15 seconds rest.
~ 6 minute cooldown
Competition 3.0 Suffer-O-Rama
Length: 53 minutes
Difficulty Rating: 9.3
Type: Intervals (Tempo and Sprint sets)
Format:
~ 7 minute warm-up (with standard spinervals warm-up)
~ 5 x 1 killer minutes with 1 minute rest (BR/15,BR/15,BR/13,BR/18,BR/12)
~ 2 minutes easy
~ 5 minutes tempo, alternating seated and standing every 10 seconds (BR/13)
~ 2 minutes easy
~ 5 x 45 seconds Intervals with 30 sec rest (BR/13,BR/13,BR/13,BR/15,BR/15)
~ 2 minutes easy
~ 4 minutes tempo, seated and standing every 15 seconds (BR/15)
~ 2 minutes easy
~ 5 x 30 seconds intervals with 30 sec rest (BR/13)
~ 1 minute easy
~ 3 x 20 seconds sprint with 40 sec rest (BR/15,BR/14,BR/12)
~ 5 minute cool down
Competition 7.0 Uphill Grind
Length: 44 minutes
Difficulty Rating: 9.5
Type: Hills, Intervals
Format:
~ Easy warm-up spin 4 minutes
~ Warm-up (standard 3x30 warm-up)
~ 2 minutes alternating easy and hard efforts every 10 seconds in SR/15
~ 30 sec easy spin
~ Repeat 2 minute set easy/hard
~ 1 minute easy spin
~ Hills: 4 x 5 minute drills with 1 minute rest. Each hill is different, but uses mostly BR/15 through BR/12 with some standing at random times. Every hill ends with 1 minute downhill at a high cadence.
~ 1 minutes easy spin
~ 3 minutes alternating easy and hard efforts every 10 seconds in BR/15
~ Cool down
Competition 8.0 Recovery & Technique
Length: 45 minutes
Difficulty Rating: 7.5
Type: Technique
Format:
~ 8 minute warm-up - including standard 3x30 in BR/15
~ 5 x 1 minute 1-leg drill (30 seconds each) BR/23
~ 2 minute easy spin
~ 10 x 1 minute Super spin (cadence >120) with 30 seconds rest (SR/15-SR/23)
~ 1 minute easy spin
~ 3 x 1 minute 1-leg drill (30 seconds each) SR/15
~ 1+ minute easy spin
~ 3 x 30 seconds spin-ups (increase cadence every 10 seconds) with 30 seconds rest SR/18,SR/23,SR/23
~ 5 minute cool-down
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Lisa C.
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