"If you are gonna go hard, go real hard"

These are words that often come from the mouth of Coach Troy Jacobson as he guides one through any one of his indoor cycling, Spinervals session.

My wife and I have both been using his sessions through out the Winter months, and have found that with the weather becoming a little more cyclist friendly, we are pretty decent shape for this time of the year.

One of my personal favorite sessions is Spinervals 7.0: The Uphill Grind.
Not only is it a short and sweet session and requires only 45 minutes to complete, but it gives you a chance to whip out the ol' mountain goat legs, and really open things .

It is rated as 9.5 / 10, so be sure to have your heart rate monitor on hand and be ready to get a good sweat going.