Monday, December 26, 2011

The Spinervals SUPER 6! It's Awesome, It's FREE, It starts JAN. 2, '12!!

Welcome to The Spinervals Super 6.  Why is it called the Super 6? Because by following this training regimen over the next 6 weeks you’ll discover a new level of fitness and be on your way to achieving all of your personal fitness goals and objectives in 2012.   6 DAYS A WEEK FOR 6 WEEKS = RESULTS! 

Workouts will be posted daily on the Spinervals Facebook page and target the needs of the triathlete, cyclist and general fitness enthusiast including suggestions for bike workouts, running workouts and cross-training sessions for strength and flexibility development.   PLEASE NOTE: THIS WORKOUT REGIMEN IS NOT DESIGNED FOR BEGINNERS. YOU NEED A SOLID BASE OF FITNESS PRIOR TO STARTING THE PROGRAM. 

The plan is designed to include from 1-2 hours of training during the weekdays, a long weekend workout and a day off, totaling 11-15 hours of training per week.  There are also a few ‘wildcard’ days and workouts where you can add some variety to the schedule, or even take an extra day off if needed.  You’ll do some benchmark testing near the beginning and again at the end of the program in order to measure your progress. The overall flavor of this 6-week block of training is aerobic base and technique development, with a weekly dose of interval or tempo work... to keep it real! 

AS WITH ANY TRAINING PROGRAM, IT’S IMPORTANT TO MONITOR YOURSELF AND LISTEN TO YOUR BODY.  Go easy or take an additional day off as needed. Stay healthy and injury free.

Triathletes will notice that there are 3-4 days of aerobic foundation run workouts planned each week.  Some more experienced triathletes may wish to add another run each week to the plan or boost volume and/or intensity.  Non-runners are asked to substitute other means of low impact cardio training (i.e. elliptical machine, rower, stair-climber, etc.) in place of running.  And who knows… maybe this will encourage some athletes to add running to their fitness routine and try a tri! (Sorry, swim training was not included in this plan. We have lots of event specific training plans available for triathletes, including Ironman plans. Go HERE,, To learn more.)

We’ll be using heart rate and/or power to focus on various energy systems, so familiarize yourself with our training zones found HERE (  It’s up to you to choose your daily sessions (or do them all!) to suit your particular athletic needs and goals.  You can receive the added benefits of having workouts delivered daily to your inbox and to log your training progress by registering for a FREE Training Peaks account attached to me as your coach.  Click the following link or paste it to your browser in order to download the plan to your trainingpeaks calendar, starting Mon. Jan 2, 2012:
(Note: If you already have a trainingpeaks account, you can purchase the plan for FREE and then apply it to your calendar. Contact TrainingPeaks customer support if you have any technical website related questions.)

Each day, you’ll train according to the workout plan.  And to keep it fun while being accountable to your plan and the other athletes from around the world joining you, you’re encouraged to log your workout comments each day on the Spinervals Facebook Page.  There’s nothing like sharing your results and accomplishments in public to keep you honest and on track!

And since research has proven that people who attach themselves to social groups and events tend to ‘stick’ with things longer and enjoy the experience more, I encourage you to get at least 3 of your close friends to join you in doing the program. Sure, it’ll be challenging at times … and that’s when you might need some camaraderie in order to get the workouts done.  After all, misery loves company!  So, enlist 3 friends to join you by forwarding them this information. Who knows, it might just help them change their lives for the better!

Here’s a list of the recommended workouts videos in my training series for this 6-week phase of training.  Daily optional workouts are recommended for your convenience, in case you don’t have the recommended title. (Members of receive a 20% Discount on all DVD purchases. Go HERE , ,  to learn more and save some dough.)

Spinervals Competition Series: (Catalog link HERE,
5, 16, 17, 18, 21, 23, 26, 27, 28,  30, 31, 33, 34, 35, 36, 37, 38, 39
Strendurance 12-Week Progression (
Flexible Warrior Athletic Yoga - Volumes 1, 2, 3, 4, 5 (

At the end of the Super 6 Program, you’ll find that your overall fitness level is rockin’ and you’ll be ready to attack a more specific “pre-competition” phase of your training progression as the indoor training season starts to come to a close.  Oh, and be on the lookout for a continuation of the Super 6!! 

Good luck and get on it!
- Coach Troy

P.S. If you are a participant in the 32-Day Challenge, you need to consider taking a day or two OFF after the last workout in the challenge to regroup and get ready for the Super 6 phase of training.  I would suggest 48-72 hours of 'easy exercise' for most athletes prior to jumping back into a new regimen. Good luck!!

Disclaimer: This and all training programs can be dangerous to your health if you are inadequately prepared to do them.  See your doctor and get his approval prior to starting this training regimen. By participating in this plan, you do so at your own risk and release Troy Jacobson and affiliated companies and persons from liability.  


  1. I'd really like to do this challenge, but despite your comment regarding this 6 week doesn't include swimming, I'd like to incorporate my masters swimming program instead of the running. Would this be ok?

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