TRAINING SPINeRVALS: COMPETITION SERIES 1.0 2.0 3.0 4.0 5.0 6.0 7.0 8.0 9.0 10.0 11.0 12.0 13.0 14.0 15.0 16.0 17.0 18.0 19.0 20.0 21.0 22.0 23.0 24.0 25.0 26.0 27.0 28.0 29.0 30.0 31.0 32.0 33.0 34.0 35.0 36.0 37.0 38.0 39.0 40.0 41.0 42.0 43.0 44.0
No Slackers Allowed: 45 Minutes Interval Session Time Trial Special: 60 Minutes Workout Suffer-O-Rama: 45 Minutes Interval Workout Muscle Breakdown: 45 Minutes Interval Session Mental Toughness: 90 Minutes Workout The Zoot Challenge: 45 Minutes Interval Session The Uphill Grind: 45 Minutes Interval Session Recovery & Technique: 45 Minutes Technique Training Have Mercy: 120 Minutes of Suffering Ride and Stride: 70 Minutes Ultimate Brick Workout Big Gear Strength: 55 Minutes Session Recharge: 55 Minutes Interval Session Tough Love: 180 Minutes Interval Session Total Time Trial: 90 Minutes Interval Session Have Mercy the sequel: 120 Minutes Interval Session Aero Base Builder 1: 80 Minutes Interval Session Aero Base Builder 2: 75 Minutes Interval Session Aero Base Builder 3: 70 Minutes Interval Session Bending Crank Arms: 50 Minutes Interval Session The Sprinting Machine: 50 Minutes Interval Session Aero Base Builder 4: 70 Minutes Interval Session Time Trialapalooza :75 Minutes Workout Time Saver 1: 3 times 30 Minutes Workouts HILLacious: 70 Minutes Workout Aero base Builder 5: Compilation 1: 120 Minutes The Hardcore 100: 300+ Minutes Workout Threshold Test and Suffer Fest: 60 Minutes Workouts Aero Base Builder 6: 60 Minutes Interval Session Dropping the Hammer: 60 Minutes Muscular Endurance PLUS: 140 Minutes Workout Endurance BOOSTER! 105 Minute Workout EXTREME Threshold Training! 65 Minute Workout The Pain Cave: 50 Minute Workout Super High Intensity Training! 55 Minute Workout Cycling Technique Focus: 50 Minute Workout Warrior Training: 55 Minute Workout Suffering on the Chesapeake: 60 Minute Workout Develop Technique & Power Aerobic Base at 10,000Ft.: 85 Minute Workout Have Mercy!, Part III Ascending Mountains in Leadville, CO: 70 Minute Workout Quads on Fire Aerobic Engine Builder On the Limit
SPINeRVALS BOX SETS 5-PACKS Aero Base Builder 5-Pack: Endurance Builder 5-Pack: Strength Builder 5-Pack: Triathlon Performance 5-Pack: Ultimate Interval Training 5-Pack:
16.0/17.0/18.0/21.0/25.0 5.0/9.0/13.0/15.0/23.0 2.0/11.0/14.0/19.0/22.0 10.0/13.0/22.0/run2.0/UC3.0 1.0/3.0/4.0/7.0/20.0
9.0 9.1 9.3 8.5 9.5 9.5 9.5 7.5 10.0 9.1 9.3 7.5 9.9 9.7 10.0 7.5 7.5 7.5 9.5 9.9 7.5 9.8 7.5/9.5/9.9 9.5 7.5 9.8 9.5 7.5 9.7 8.0 8.0 9.0 9.8 9.8 8.5 9.5 9.2 9.2 7.7 10.0 9.4 9.7 8.8 10
SPINeRVALS ULTRACONDITIONING UC 1.0 UC 2.0 UC 3.0 UC 4.0 UC 5.0
Ultra Leg- Strength Builder Ultra Core Strength Builder Ultra Full Body with Irongirl Ultra Upper Body Ultra Total Body
9.5 9.0 9.1 9.2 9.8
IRON GIRL TRAINING SERIES 1.0 2.0 3.0
SPINeRVALS with Iron Girl: 3 x 30 Minutes - Workouts RUNeRVALS with Iron Girl: 3 x 30 Minutes - Workouts STReNDURANCE with Iron Girl: 5 x 10-20 Minutes - Workouts
SPINeRVALS FITNESS SERIES 1.0 2.0 3.0 4.0 5.0 6.0
Ride Strong: 40 Minutes - Intervals Sweating Buckets: 45 Minutes - Intervals Enter the Red Zone: 50 Minutes - Intervals Lean and Mean: 50 Minutes - intervals Fitness Amplifier with Iron Girl: 75 Minutes - Workouts Riding with Iron Girl: 50 Minutes - Intervals
6.5 7.5 9.1 8. 8.9 8.9
RUNeRVALS TREADMILL WORKOUTS 1.0 2.0 3.0 4.0 5.0 6.0 7.0
Easy intervals Team Clydesdale: 45 Minutes - Intervals Treadmill Tempo: 45 Minutes - Workout Cheetah Fast: 45 Minutes - Workout Up! Up! & Up! The Hill Climber: 45 Minutes - Workout 10km Strength Builder: 45 Minutes - Workout Time Saver 1, Cruise & Tempo: 3 x 30 Minutes Time Saver 2, Speed: 3 x 30 Minutes
6.0 9.0 9.0 9.0 9.0 9.7 9.8
STRENDURANCE - STRENGTH & ENDURANCE TRAINING 1.0
12 Week Progression - 7 x 20 to 30 Minutes - Workout
ON THE ROAD WITH COACH TROY 1.0 2.0 3.0 4.0 5.0 6.0 7.0
Autumn Country Training Ride: 50 Minutes Lake Placid Ride: 180 Minutes Tuscon Training Rides: 2 x 60 Minutes Madison, Wisconsin Ride Louisville, KY Training Ride Tempe, Arizona Training Ride Kona, Hawaii Training Ride
8.7 9.0 9.5 9.3 9.3 8.8 9
FLEXIBLE WARRIOR 1.0 Flexible Warrior: Athletic Yoga for Triathletes 2.0 Flexible Warrior: Cross Training for Multi Sport 3.0 Flexible Warrior: Flexibility for Swim, Bike, Run 4.0 Flexible Warrior: Athletic Yoga for Sports Conditioning 5.0 Flexible Warrior: Foam Roll, Stretch & Recover
SPORTS MEDICINE 1.0 2.0 3.0 4.0
BodyWorks MD - The Knee BodyWorks MD - The Back BodyWorks MD - The Shoulder BodyWorks MD - The Ankle
SPINeRVALS AUDIO SERIES Multisport Instructional Series - Iron Focus
Distributed exclusively in Australia by: Everest Sports Pty Ltd For SPINeRVALS stockists contact (03) 5755 2227 or sales@everestsports.com.au Or visit www.everestsports.com.au