spinervals competition 46.0 – shake it out - active recovery · description: shake your legs out...
TRANSCRIPT
Spinervals Competition 46.0 – Shake it Out - Active Recovery Produced in 2013
Duration: 34 MinutesIntensity: 6.5Description: Shake your legs out after a hard day with this active recovery workout.
3x 30 sec. Hard30 sec. Rest
1 Minute Rest 2 x 3 min.
Light Steady State@ 30 sec. Rest
Workout Set Description of Workout Set Coach’s Notes
Cool Down Remain in rest gear (Sm & 15) and soft pedal 5-10 min.
Warm Up Rest gear (Sm & 15) and soft pedal 5-10 min. / 90-100 rpms. This is an active recovery session intended to be used to facilitate and speed recovery the day after a hard training session. Keep the heart rate low, and the e�ort in check, while focusing on good form and technique.
Soft pedal in sm ring x 15t cog for 1 min.
1 Minute Rest Soft pedal in sm ring x 15t cog for 2 min.
1 Minute Rest Soft pedal in sm ring x 15t cog for 2 min.
30 Second Rest Soft pedal in sm ring x 15t cog for 2 min.
30 Second Rest Soft pedal in sm ring x 15t cog for 2 min.
3 x 2 min.Medium Steady State
@ 30 sec. Rest
3 x 30 sec. Standing@ 30 sec. Rest
1 x 3 min.Light Steady State
3 x 20 sec.@ 10 sec. Rest
Resistance Level Key:Gearing vs. SPIN Bike
(1 very easy - 5 very hard)
Bg ring x 15t cog / 80-90 rpms. (hard).Sm ring x 15t cog / 90-100 rpms. (easy).
Sm ring x 23t cog for 3 min. / 90-100 rpms. Rest 30 sec. Repeat 1 time.
Sm ring x 23t cog for 2 min. / 90-100 rpms. Rest 30 sec. Repeat 2 times.
Bm ring x 15t cog for 30 sec. / 70-80 rpms. Rest 30 sec. Repeat 2 times.
Sm ring x 15t cog for 20 sec. / 100-110 rpms. Rest 10 sec. Repeat 2 times.
Sm ring x 23t cog for 3 min. / 90-100 rpms.
All Rights Reserved. Copyright Lifesports, Inc. 1997. 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.
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.