Enjoy this FREE overview of Spinervals 18.0 - Aero Base Builder III, part of the Spinervals Competition Training Series.

Aerobic energy system development is a key to success in endurance sports competition. Many athletes neglect the lower intensity 'aerobic intensity' training in favor of harder, moderate workouts each and every day. While this method does improve fitness in the short term, it also limits one's potential to perform even better in the long term.

The Spinervals Cycling Training Series offers a full range of 'aero base builder' workouts designed specifically to address the need of building a foundation of aerobic fitness. Download this FREE overview of Spinervals 18.0 - Aero Base Builder III, for your training library. You can also order the actual DVD of this title by visiting the shopping cart on the website.

Add 'aero base builders' to your weekly training program and you'll see vast improvement over the long term!

Click HERE to download the workout in PDF format.

Spinervals Key:

Bg = Big front chain ring

Sm = Small front chain ring

15 or other number = indicated cog on rear sprocket cluster

Sec. Rest = recovery phase; soft pedaling

Rpm = Revolutions per Minute/cadence

LTHR = Lactate Threshold Heart Rate

Trainer Conversion Chart, CLICK HERE!

Coach Troy has partnered with TrainingPeaks to deliver 8, 16 and 24 week training plans for popular endurance events from the 10K and the Marathon to the Ironman to The Leadville Trail 100 Mountain Bike Race! Click HERE to view and download the Coach's plans, including training programs designed for use specifically with the Spinervals Cycling Workout Series.

To order workouts similar to this, go to the Spinervals shopping cart by clicking HERE.

Consult your physician before doing this or any exercise program. This is an intense workout intended for experienced cyclists only. SPIN, Spinning, Spinner and Spinervals are registered trademarks of Mad Dogg Athletics, Inc.