All Spinervals Cycling workouts can be incorporated into any training plan to maximize performance.

Thousands of cyclists, triathletes and fitness enthusiasts use the Spinervals Cycling Series as a staple in their year-round training plan and you can too!
The Spinervals Cycling Series developed by Troy Jacobson has evolved into being an all-around training program suitable for all levels of fitness and competition. Athletes who train according to the popular and effective methodology of 'periodization' and 'progression' can easily incorporate Spinervals into their program to create fast and lasting fitness gains. We recommend you consult with a qualified coach (link to the coaching page) or other fitness professional to learn how to best use the Spinervals series for best results.
Below, we have grouped each Spinervals DVD workout title into categories describing the primary focus of that particular workout. Use this guide when designing your training program and choosing Spinervals workouts right for you. For more information or general advice, e-mail us.

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Aerobic Workouts
Spinervals 'Aerobic' or 'Blue Zone' focused workouts are ideal for 'base building' stages of your annual training plan and/or for recovery or other lower heart rate training efforts. They're also ideal for general cycling skill development. These workouts are also recommended for those just starting a serious training program and for those coming off an injury.

Spinervals Fitness 1.0 – Ride Strong with Team Clydesdale
Spinervals Competition 8.0 – Recovery and Technique
Spinervals Competition 12.0 – Recharge
Spinervals Competition 13.0 – Tough Love
Spinervals Competition 16.0 – Aero Base Builder I
Spinervals Competition 17.0 – Aero Base Builder II
Spinervals Competition 18.0 – Aero Base Builder III
Spinervals Competition 21.0 – Aero Base Builder IV
Spinervals Competition 25.0 – Aero Base Builder V

* It's recommended that some athletes lower the intensity prescribed in the 3-hour workout, Tough Love, for maximum aerobic benefit.


Strength Workouts
Spinervals 'strength' workouts are designed to improve your sustainable power output, increase leg strength and raise your anaerobic or lactate threshold. These workouts can be considered 'anaerobic' in many cases but that will depend on your effort throughout the sessions. It's recommended that one do these workouts during 'strength building' phases of a training cycle and to allow for adequate recovery after these very challenging workouts. These workouts are especially effective for cyclists who wish to improve their Time Trialing abilities.

Spinervals Competition 2.0 – Time Trial Special
Spinervals Competition 5.0 – Mental Toughness
Spinervals Competition 7.0 – The UpHill Grind
Spinervals Competition 9.0 – Have Mercy
Spinervals Competition 11.0 – Big Gear Strength w/ Team Excel
Spinervals Competition 13.0 – Tough Love
Spinervals Competition 14.0 - Totally Time Trial
Spinervals Competition 15.0 – Have Mercy, The Sequel
Spinervals Competition 19.0 – Bending Crank Arms
Spinervals Competition 22.0 – Time Trialapalooza
Spinervals Competition 23.0 – Time Saver 1
Spinervals Competition 24.0 – HILLacious with Great Harvest Bread Co.


Endurance Building Workouts
Spinervals Endurance building workouts are designed to increase an athlete's overall endurance and are primarily workouts that meet or exceed 90 minutes in duration. It's recommended that the athletes vary the intensity of these workouts depending on what their training plan calls for. Due to the duration of these workouts, it's important to focus on proper training hydration and nutrition.

Spinervals Competition 5.0 – Mental Toughness
Spinervals Competition 9.0 – Have Mercy
Spinervals Competition 13.0 – Tough Love
Spinervals Competition 14.0 - Totally Time Trial
Spinervals Competition 15.0 – Have Mercy, The Sequel
Spinervals Competition 21.0 – Aero Base Builder IV
Spinervals Competition 25.0 – Aero Base Builder V


Explosive Power Building Workouts
Spinervals 'power' building workouts are designed to improve an athlete's ability to produce short bursts of extreme power ideal for sprinting and overall cycling skill development.

Spinervals Competition 1.0 – No Slackers Allowed
Spinervals Competition 3.0 – Suffer O Rama
Spinervals Audio 2.0 – MegaWatts
Spinervals Competition 20.0 – The Sprinting Machine
Spinervals Competition 23.0 – Time Saver 1


Anaerobic Variety Workouts
Variety is a key component in planning and adhering to a successful endurance training program. Anaerobic or 'Red Zone' training sessions are proven to enhance an athletes fitness effectively and in less time. 'Quality' interval training is the basis of the Spinervals Series' success. Our motto is "You have to train fast in order to go fast".
Spinervals workouts are set-up to be fun and ever-changing while still adhering to accepted scientific training principles. The following are primarily 'red zone' training sessions that will tap in many of the key energy systems necessary in order to get faster.

Spinervals Fitness 3.0 – Enter the Red Zone
Spinervals Fitness 4.0 – Lean and Mean
Spinervals Competition 1.0 – No Slackers Allowed
Spinervals Competition 3.0 – Suffer O Rama
Spinervals Fitness 4.0 – Lean and Mean
Spinervals Competition 6.0 – The Zoot Challenge
Spinervals Competition 7.0 – The UpHill Grind
Spinervals Competition 10.0 – Ride & Stride

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