Indoor Cycling Training Video: The Sufferfest's Downward Spiral

The Details:

Licensed only for individual use. If you plan to use in a group or class setting, you need our Group & Class Licensed Edition. *

• How long: 60 minutes
• What it's about: Maximum intensity intervals that gradually decrease in duration
• Best for: Increasing ability to make repeated, maximum intensity efforts

This is the only cycling workout that asks you to stay with Tom Boonen during his solo breakaway in Paris-Roubaix or out-sprint the pack at the top of the Mur de Huy at the end of the Fleche Wallone.  This officially licensed footage from the ASO is all packaged around a 60 minute structured interval workout with 16+ flat-out power intervals.

Workout Details:

• 10:00 warm-up featuring both MTB and criterium racing
• First descending-interval set (with Paris-Roubaix footage)
  • 2:00 interval / 2:00 recovery
  • 1:45 interval / 1:45 recovery
  • 1:30 interval / 1:30 recovery
  • 1:15 interval / 1:15 recovery
  • 1:00 interval / 1:00 recovery
  • :45 interval / :45 recovery
  • :30 interval / :30 recovery
  • :15 interval
• 5:00 recovery
• Repeat of descending-interval set (Same structure as first set, but this time with Fleche-Wallone footage - and with a small surprise 'bonus' at the end).
• 4:00 warm-down, featuring the Zurich Bicycle Film Festival entry by Gorilla Bicycles.

There are also alternative ways to ride The Downward Spiral so you can be sure to get a full indoor-season's use out of it.

SoundTrack:

We've handpicked a selection of pounding, up-beat, motivating alt-rock songs. 15 in all!

• Crawl – The Divine Madness
• Something Unreal – Ex-Norwegian
• Koudavbeens – KaRLBaRX
• The Wrong Girl – In Isolation
• Fast Song – The Watermarks
• Aristocracy – The Studio Band Headliner
• 1.2.3.4. – Fake
• Adrenaline – Phantom Black
• Those Things – Miguel Migs
• Siren Song – Pistol Opera
• You Don’t Know Me – Art of Dying
• Goodbye – The Hellenbecks
• Remember to Forget – The Watermarks
• The Latest Success – Household Names
• Nowhere Fast - Deathelectric