Spinervals 39 LEADVILLE r7.7 85 mins

Aerobic endurance
Total Time: 1:25

assuming both (interval and video) start at exactly the same time

roll
warmup - classic spinervals
5 mins 15 secs on 5 off - high cadence
Pyramid 1,2,3,4,5 wtih 30 secs interval...alternate pyramids high cadence. raceish speed cadence

10 mins 40 secs on, 10 secs standing, 10 secs rest - sets alternate between high and normal cadence

2 x 10 mins with 1 minute rest inbetween - set to maintain power. Change gears etc every 30 secs

Total Time: 01:14:45

Category: Endurance

Author: Lorry

Intervals

5 minutes 14 seconds of Spin / Loosen up at zone recovery
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
1 minute 10 seconds of recovery at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
2 minutes 35 seconds of Recover at zone recovery
1 minute of Pyramid 1 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
2 minutes of Pyramid 2 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
3 minutes of Pyramid 3 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
4 minutes of Pyramid 4 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
5 minutes of Pyramid 5 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
4 minutes of Pyramid 4 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
3 minutes of Pyramid 3 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
2 minutes of Pyramid 2 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
1 minute of Pyramid 1 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
2 minutes 7 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
1 minute 54 seconds of Recover at zone recovery
10 minutes of 10 mins alternating 30 secs [ERG watts = 80% of FTP]
1 minute of Recover
10 mins alternate 30 secs [ERG watts = 80% of FTP]
4 minutes of Cooldown at zone recovery

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Spinervals 39 LEADVILLE r7.7 85 mins

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