Spinervals Fitness DVD 4.0 - Lean and Mean

Another Spinerval bike video where your asked to get off the bike for squats in the middle of workout. Here''s a break down of the video to make a soundtrack. I don''t like to socialize in my spinning class. The introduction of each student in the class (name, occupations) really bugs me. Mute ON button for the first 8 minutes.

Spinerval Lean and MeanBreak down

Eight minutes intro warm up

Light Sprints. 30 seconds (tension 3); 30 seconds (tension 1); repeat 3 times.

Two minute recover (tension 1)

Sprint fast Sprint Slow. 15 seconds Fast (tension 2): 15 seconds Slow (tension 2); repeat 10 times.

Two minute recover (tension 1)

Pyramid Sets. 15 seconds (tension 5): 15 sec off : 30 seconds (tension 4): 15 seconds off: 45 seconds (tension 3): 15 seconds off; repeat 5 times.

Two minutes recover (tension 1)

Get off bikes for 30 seconds sets of squats. Repeat twice.

Return to bike. Two minutes to speed up heart rate.

Build Sets. 15 seconds (tension 3); 15 seconds (tension 4): 15 seconds (tension 5)

Fast personal finish. 30 seconds (120 rpm personal high tension): 45 seconds (120 RPM light tension); repeat twice

Five minute cool down.

This is my favorite of the spinerval DVDs. An exellent work out and yet I''m not crying at the end. I have using it for roughly 5 to 6 years, mostly in the winter.

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Good, hard cycling workout. I''m a runner and am hoping that cycling will improve my running. So far so good. This workout is excellent. It''s difficult but not so much so that I am unable to complete it. I definitely sweat a ton and burn lots of calories. My quads are becoming much stronger as a result. I highly recommend it for those with a good fitness base!!

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Be aware that towards the end of this workout, they break for about 3 minutes of off bike work. If you''re not interested in that get a different spinervals. You can just keep riding but with so many to choose from, why not just buy a different workout.

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This is one of two Spinervals workouts I have. It''s a more vigorous workout than what I get in spin class. I like the pace of the intervals that Coach Troy takes you through. There is a focus on the technique. I like that the gear you should be in is displayed on the screen. Coach Troy also does a good job of telling you what cadence you should be pushing and heart rate range you should be in.

I use this with a bike and fluid trainer. I''d also recommend that you have a cycle computer on your bike with cadence and heart rate displayed.

The music isn''t good for spinning at all though. You have a option to workout without the music but the music you may be playing isn''t going to be timed to the cadence you should be riding.

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