Dropping the Hammer - Spinervals Review
This is my new favorite video! :D
It has the traditional Spinervals warm up followed by a three minute set of 10 seconds on, ten seconds off.
The main set is 3 six minute time trials with two minutes rest in between each. You choose your gearing and the intent is to keep your cadence the same throughout the six minutes around 85 - 90 RPM and you should be working above your lactate thresh hold.
This is followed by two one minute isometric squats. I need to talk to my trainer about these. When I do them, my quads are just about parallel to the floor. He says, "Get your butt down!" So I do. But many of the people in the video are not nearly as low. I want to get the full benefit of the exercise. :D
The next set is 6 one minute intervals with one minute rest in between. Again you choose your gearing, cadence should be around 85 and you should be going nearly all out.
Last set is 30 seconds on, one minute off. First twenty seconds seated sprinting, gear of your choice. Last ten seconds, standing sprint in your hardest gear.
63 minutes in all with warm up and cool down.
Veronica
