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Workout Ideas from Coach Troy
Welcome to Coach Troy's free Workout Sessions!
Here you'll find various workouts (cycling, running, swimming, strength training, etc.) that you can incorporate into your training schedule. Each workout has a specific purpose ranging from aerobic base development to boosting strength to increasing high end power output and speed. Integrated into a well-designed training program, these workouts will take your performance to the next level!
For individualized coaching and training schedules designed specifically for you using these and other key workouts, visit the Coaching Section on this website.
We hope you enjoy the workouts and use them for safe and effective training. Feel free to print them and laminate them for future use. Check back often for new workouts. For more workouts done 'LIVE" on DVD, visit the Training Videos section on this website. If you have any questions, email us at info@coachtroy.com
PLEASE NOTE: These workouts are for members only. A few sample workouts can be found in the Sample Department of this website.
WORKOUT KEY:
75-85%: Designating a percentage of your Maximum effort or Heart Rate.
42x15: Gearing ratio description meaning 42 (small) front chainring and 15 (small) rear chainring.
L1-5: 'L1' stands for Level One and describes your tension if you are using a stationary bike. A tension of '1' is very easy and '5' is very difficult.
SR: Seconds of rest between each interval
Rpms: Revolutions per minute
Striders: A Running technique where you build your speed throughout the effort to almost 95%, focusing on leg turnover and form.
WARNING AND DISCLAIMER: This and all workouts on this website are Copyrighted material protected under U.S. and international Copyright laws. Workouts are for personal use only. Any unauthorized use or unlawful distribution is strictly prohibited and will be prosecuted to the fullest extent of the law by TJM, LLC. Coach Troy Jacobson's workouts are intense and are designed to be used by conditioned people. Please check with your doctor before doing this or any serious exercise program. Any user of Coach Troy's workouts releases Lifesports Inc. and TJM, LLC, its employees and associates from any responsibility or liability.
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Coach Troy's Workout #7: Post Season Swim Training
This swim workout for the triathlete is intended for the 'off season' phase of the training cycle. At this time of the annual periodized training cycle, the athlete should be focused on mostly technique development and steady aerobic endurance building work. Power and speed should not be neglected however as one should include short and focused 'sprints' in workouts during the week in order to stay sharp, maintain speed and get prepared for the next phase of faster training. . . . keep reading
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COACH TROY'S WORKOUT #5: Indoor Bike Aero Base Builder Session
PURPOSE: This is an Aerobic Base Building workout for the bike. The purpose of this workout is two fold. First, it offers a variety of 'aerobic intervals' which help to sustain interest and avoid boredom that is common with regard to indoor training. Second, it offers the athlete a focus on technique with effective one leg drill work as well as higher cadence spinning sets. . . . keep reading
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Here's what our members are saying ...
I just completed IMFL for my 1st IM and wanted to send a note of thanks for your help via your IronFocus CD! The mantra of "Gut Check Time" kept ringing in my head as I ran that last 10k. All in all your CD was one of the primary reasons I was able to finish in the top 30% of both overall and my age group (M40-44). I figure that was pretty good for a "non-athlete" who ran (the whole thing, btw) his first marathon as the last leg of his first IM!! Again, thanks for the training tool...it made my first Iron-experience an absolute blast!!
Paul Schon -
IM Finisher
Hey Coach: I can attest the brutal conditions at IM Wisconsin. I would like to thank you for helping me make it through. Recalling all of the Spinerval sessions of "Mental Toughness" and "Tough Love", along with listening to your Ironfocus CD, I was able to muster up the correct mental attitude to finish the race, and feel good about the results. Thanks again!
Randy Paar -
Ironman Finisher
As a long-time runner and fitness enthusiast, but new to the world of cycling, I appreciated the attention and expertise provided at the recent Tucson Training Camp. Coach Troy was an incredible source of knowledge and motivation, giving newcomers to the sport as much attention as provided to the more experienced athletes. The camp was a fantastic learning and training experience, as well as being a great deal of fun. I came away with a renewed sense of training purpose and motivation, in addition to making a number of wonderful friendships. I look forward to attending again next year, and would encourage anyone interested in cycling or multi-sport to attend one of Coach Troy's camps!
Michelle Spina -
New England -
Triathlete
I just want to say that I have been a home video exerciser for about 20 years. YIKES!! I have all the series from t.v. & others you find only on line. I would just like to say out of everthing out there, there is nothing like Spinervals! They all Rock. Coach Troy is the best motivator out there. He should really be proud of himself! I feel like a triathlete myself every time I complete a Spinervals workout. Keep up the fantastic workouts. Thanks.
Maria
Butler, PA |
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About Coach Troy
