Runervals 7.0 – Time Saver IIProduced in 2006

Duration: 90 Minutes Intensity: 9.8Description: Three, 30 Minute Speed Workouts Designed to Improve Speed & Form. Improve your running speed and anaerobic power with Coach Troy!

Warm Up

Cool Down

Workout Set Description of Workout Set

Base pace and 0% incline for 5 min.

10 x 30 sec. Sprint@ 90 sec. Rest

Simulates 200s on 2 min.Rest = base pace +1 and 2% incline:

Base pace +5-7 and 2% incline 30 sec., rest 90 sec.Repeat 9 more times.

Simulates 400s on 4 min.Rest = base pace or slower and 1-2% incline:

Base pace +5 and 3% incline 90 sec., rest 2.5 min.Repeat 4 more times.

Base pace and 0% incline for 5 min.

Warm Up

Cool Down

Base pace and 0% incline for 5 min.

Warm Up Base pace and 0% incline for 5 min.

5 x 90 sec.@ 2.5 min. Rest

Base pace and 0% incline for 5 min.

90 sec. Rest

Cool Down

Base pace and 0% incline for 5 min.

4 x 30 sec. Sprint@ 90 sec. Rest

Rest = base pace and 0% incline:Base pace +5 and 2-3% incline 30 sec., rest 90 sec.Repeat 3 more times.

4 x 1 min. Fast Tempo@ 1 min. Rest

Rest = base pace and 0% incline:Base pace +4 and 3-5% incline 1 min., rest 1 min.Repeat 3 more times.

2 x 30 sec. Sprint@ 90 sec. Rest

Rest = base pace and 0% incline:Max base pace and max incline you can tolerate for 30 sec., rest 90 sec. Repeat 1 time.

Base pace or slower and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder. SPIN®, Spinning®, Spinner®, Spinervals® and the Spinning® logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals® is used by Lifesports, Inc. under exclusive license.

Runervals 7.0 – Time Saver IIProduced in 2006

Duration: 90 Minutes Intensity: 9.8Description: Three, 30 Minute Speed Workouts Designed to Improve Speed & Form. Improve your running speed and anaerobic power with Coach Troy!

Warm Up

Cool Down

Workout Set Description of Workout Set

Base pace and 0% incline for 5 min.

10 x 30 sec. Sprint@ 90 sec. Rest

Simulates 200s on 2 min.Rest = base pace +1 and 2% incline:

Base pace +5-7 and 2% incline 30 sec., rest 90 sec.Repeat 9 more times.

Simulates 400s on 4 min.Rest = base pace or slower and 1-2% incline:

Base pace +5 and 3% incline 90 sec., rest 2.5 min.Repeat 4 more times.

Base pace and 0% incline for 5 min.

Warm Up

Cool Down

Base pace and 0% incline for 5 min.

Warm Up Base pace and 0% incline for 5 min.

5 x 90 sec.@ 2.5 min. Rest

Base pace and 0% incline for 5 min.

90 sec. Rest

Cool Down

Base pace and 0% incline for 5 min.

4 x 30 sec. Sprint@ 90 sec. Rest

Rest = base pace and 0% incline:Base pace +5 and 2-3% incline 30 sec., rest 90 sec.Repeat 3 more times.

4 x 1 min. Fast Tempo@ 1 min. Rest

Rest = base pace and 0% incline:Base pace +4 and 3-5% incline 1 min., rest 1 min.Repeat 3 more times.

2 x 30 sec. Sprint@ 90 sec. Rest

Rest = base pace and 0% incline:Max base pace and max incline you can tolerate for 30 sec., rest 90 sec. Repeat 1 time.

Base pace or slower and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder. SPIN®, Spinning®, Spinner®, Spinervals® and the Spinning® logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals® is used by Lifesports, Inc. under exclusive license.