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Runervals 2.0 Complete Set
Runervals 2.0 Complete Set
Runervals 2.0 Complete Set
0 Time Saver II
Produced in 2006
Duration: 90 Minutes
Intensity: 9.8
Description: Three, 30 Minute Speed Workouts Designed to Improve Speed & Form. Improve your running speed and
anaerobic power with Coach Troy!
Workout Set
Warm Up
10 x 30 sec. Sprint
@ 90 sec. Rest
Cool Down
Warm Up
5 x 90 sec.
@ 2.5 min. Rest
Cool Down
Warm Up
4 x 30 sec. Sprint
@ 90 sec. Rest
90 sec. Rest
2 x 30 sec. Sprint
@ 90 sec. Rest
Cool Down
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.
Duration: 90 Minutes
Intensity: 9.8
Description: Three, 30 Minute Speed Workouts Designed to Improve Speed & Form. Improve your running speed and
anaerobic power with Coach Troy!
Workout Set
Warm Up
10 x 30 sec. Sprint
@ 90 sec. Rest
Cool Down
Warm Up
5 x 90 sec.
@ 2.5 min. Rest
Cool Down
Warm Up
4 x 30 sec. Sprint
@ 90 sec. Rest
90 sec. Rest
2 x 30 sec. Sprint
@ 90 sec. Rest
Cool Down
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.
Duration: 90 Minutes
Intensity: 9.7
Description: Three, 30 Minute Threshold Workouts Designed to Improve Pacing and Strength. Improve your running
strength and speed by doing cruise and tempo intervals with Coach Troy!
Workout Set
Warm Up
3 x 6 min.
@ 1 min. Rest
Cool Down
Warm Up
4 x 4 min.
@ 1 min. Rest
Cool Down
Warm Up
6 x 2.5 min.
@ 30 sec. Rest
Cool Down
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.
Duration: 90 Minutes
Intensity: 9.7
Description: Three, 30 Minute Threshold Workouts Designed to Improve Pacing and Strength. Improve your running
strength and speed by doing cruise and tempo intervals with Coach Troy!
Workout Set
Warm Up
3 x 6 min.
@ 1 min. Rest
Cool Down
Warm Up
4 x 4 min.
@ 1 min. Rest
Cool Down
Warm Up
6 x 2.5 min.
@ 30 sec. Rest
Cool Down
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.
Duration: 50 Minutes
Intensity: 9.0
Description: Join Coach Troy as he takes you through a set of hard 'mile repeats' for a challenging workout that promises to
have you running a 5K and 10K PR!
Workout Set
Warm Up
4 x 30 sec. Striders
@ 90 sec. Rest
5 x 6 min.
@ 90 sec. Rest
Cool Down
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.
Duration: 50 Minutes
Intensity: 9.0
Description: Join Coach Troy as he takes you through a set of hard 'mile repeats' for a challenging workout that promises to
have you running a 5K and 10K PR!
Workout Set
Warm Up
4 x 30 sec. Striders
@ 90 sec. Rest
5 x 6 min.
@ 90 sec. Rest
Cool Down
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.
Duration: 55 Minutes
Intensity: 9.0
Description: During this workout, coach Troy will have you and a class of elite runners go through a progression of increasingly difficult sets as he makes you increase your treadmill incline, simulating hill repeats.
Workout Set
Warm Up
2 Minute Rest
4 x 30 sec. Striders
@ 90 sec. Rest
5 x 2 min.
@ 1 min. Rest
2 Minute Rest
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.
Duration: 55 Minutes
Intensity: 9.0
Description: During this workout, coach Troy will have you and a class of elite runners go through a progression of increasingly difficult sets as he makes you increase your treadmill incline, simulating hill repeats.
Workout Set
Warm Up
2 Minute Rest
4 x 30 sec. Striders
@ 90 sec. Rest
5 x 2 min.
@ 1 min. Rest
2 Minute Rest
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.
Duration: 45 Minutes
Intensity: 9.0
Description: This 45 minute high intensity treadmill workout is designed to increase your strength and speed like no other.
Workout Set
Warm Up
2 Minute Rest
Pyramid Set
2 Minute Rest
Pyramid Set
2 Minute Rest
Cool Down
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.
Duration: 45 Minutes
Intensity: 9.0
Description: This 45 minute high intensity treadmill workout is designed to increase your strength and speed like no other.
Workout Set
Warm Up
2 Minute Rest
Pyramid Set
2 Minute Rest
Pyramid Set
2 Minute Rest
Cool Down
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.
Duration: 45 Minutes
Intensity: 9.0
Description: Join Coach Troy as he takes you through 45 minutes of challenging tempo running. For intermediate to
advanced runners, this workout is perfect in preparation for the 5k, 10k and even the half marathon!
Workout Set
Warm Up
2 Minute Rest
4 x 90 sec.
@ 30 sec. Rest
2 Minute Rest
4 x 90 sec.
@ 30 sec. Rest
2 Minute Rest
3 x 90 sec.
@ 30 sec. Rest
2 Minute Rest
3 x 1 min.
@ 1 min. Rest
Cool Down
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.
Duration: 45 Minutes
Intensity: 9.0
Description: Join Coach Troy as he takes you through 45 minutes of challenging tempo running. For intermediate to
advanced runners, this workout is perfect in preparation for the 5k, 10k and even the half marathon!
Workout Set
Warm Up
2 Minute Rest
4 x 90 sec.
@ 30 sec. Rest
2 Minute Rest
4 x 90 sec.
@ 30 sec. Rest
2 Minute Rest
3 x 90 sec.
@ 30 sec. Rest
2 Minute Rest
3 x 1 min.
@ 1 min. Rest
Cool Down
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.