Spinervals Competition 43.0 – Aerobic Engine Builder!, feat. Team TriSports.com Produced in 2012

Duration: 2 HoursIntensity: 8.8Description: Build your aerobic engine and muscular endurance! Train in Zone 3 to maximize the size of your aerobic engine and increase your muscular endurance!

2 Minute Rest

10 x 2 min. @ 30 sec. Rest

4 x 5 min. @ 1 min. Rest

2 Minute Rest

High Cadence Work10 x 2 min.

@ 30 sec. Rest

5 x 4 min.@ 1 min. Rest

Cool Down

Workout Set Description of Workout Set Coach’s Notes

Warm Up3 x 30 sec. Hard

30 sec. Easy

Rest gear (Sm & 15) and soft pedal for 5-10 min. / 60-70 rpms. Focus on maintaining a fairly high cadence while remaining in your aerobic training zone. Technique is also important, so practice good form throughout the session. Also, as this is an aerobic endurance session, be sure to implement a strong hydration and nutrition strategy.

Bg ring x 15t cog / 80-90 rpms. (hard).Sm ring x 15t cog / 90-100 rpms. (easy).

Bg ring x 13-15t cog for 2 min. / 70-80 rpms, then soft pedal for 30 sec.Repeat 9 times. (Power zone 2-3.)

Bg ring x 13-15t cog for 5 min. / 70-80 rpms, then soft pedal for 1 min.Repeat 3 times. (Power zone 2-3.)

Bg ring x 13-15t cog for 2 min. / 90-100 rpms, then soft pedal for 30 sec.Repeat 9 times. (Power zone 2-3.)

Bg ring x 13-15t cog for 4 min. / 90-100 rpms, then soft pedal for 1 min.Repeat 4 times. (Power zone 2-3.)

Soft pedal in sm ring x 15t cog for 2 min. / 60-70 rpms.

Soft pedal in sm ring x 15t cog for 2 min. / 60-70 rpms.

2 Minute Rest Soft pedal in sm ring x 15t cog for 2 min. / 60-70 rpms.

2 Minute Rest Soft pedal in sm ring x 15t cog for 2 min. / 60-70 rpms.

Remain in rest gear (Sm & 15) and soft pedal 5-10 min. / 60-70 rpms.

Resistance Level Key:

All Rights Reserved. Copyright Lifesports, Inc. 2014. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder. SPIN®, Spinning®, Spinner®, Spinervals® and the Spinning® logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals® is used by Lifesports, Inc. under exclusive license.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

Gearing vs. SPIN Bike(1 very easy - 5 very hard)

Small Ring x 15-23t cog | Level 1-2Big Ring x 18-23t cog | Level 2-3Big Ring x 15t cog | Level 3Big Ring x 13t cog | Level 4Big Ring x 11-12t cog | Level 5

Gearing ratios are provided as a guideline only. Select gearing/resistance that allows you to maintain the desired intensity and cadence for each set. Learn more about this and intensity zones at www spinervals.com.

Power and Heart Rate Zones

Level RPE TimeName/Purpose % of ThresholdPower

% of ThresholdHeart Rate

1 Active Recovery ≤ 55% ≤ 68% < 2 3+ hours

2 Endurance 56-75% 69-83% 2-3 2.5 hours-14 days

3 Tempo 76-90% 84-94% 3-4 2.5-8 hours

4 Lactate Threshold 91-105% 95-105% 4-5 10-60 minutes

5 VO2 Max 106-120% > 106% 6-7 3-8 minutes

6 AnaerobicCapacity 121-150% N/A > 7 30 seconds-2 minutes

7 NeuromuscularPower N/A N/A MAX 5-15 seconds