This is my first Spinervals workout in the cycle/cross training fitness series. It is a 90 minute workout with 50% "technique, tempo and power focus on the bike" combined with 50% off the bike "total body strength and conditioning routine." It doesn''t focus in depth on any one or all of these, but it is a satisfying mix that is difficult but rewarding. Accessories needed: stability ball, dumbbells, floor mat. I enjoyed doing it for variety from the all-bike workouts.
I have about 15 of these and they are better than anything else I have found. They keep me fit in the Winter. I do wish that he would do a bit more variety, as they start to look and sound alike by the Spring, good thing I can hit the streets then.
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