Computrainer - Super 6 - Week 2 - SP33

The first couple weeks of the Spinervals Super 6 program is focused on building your aerobic base with a weekly higher intensity session. Today's workout was the intense session for the week and is based upon Spinervals 33 The Pain Cave.

The Super 6 plan is being offered through Training Peaks so in order to take advantage of their many features, I converted Spinervals 33 into an ERG workout to be used with the Computrainer coaching software. The workout is pretty intense and went really well until I decided to mess with the heart rate sensor and reset the entire workout. Not a good move, especially when you are in the last set.

One feature that I'm using in Training Peaks is the charting function. By exporting my workout from the coaching software, I can upload it to Training Peaks and chart my performance.

The pink color is watts and I am real consistent with the workout. During the long interval set starting about minute 21, the power is steady for the entire ninety seconds.

Computrainer and Spinervals

Last year at this time I decided to change up my training with the Performance Improvement Guarantee (PIG) plan. This year I've decided to change it up using the Spinervals Super 6 plan. To do the plan with the Computrainer is going to require a little prior planning.

For the aerobic base building sessions, I think I can either use a Spinerval DVD and manually set the resistance or I can just pick a Computrainer course and hold the target power for the duration of the workout.

I think the best way to handle the interval workouts will be to build ERG workouts. My reasoning is that interval workouts involve changing resistance quickly and sometimes within short intervals. I don't think that this will work as well with a DVD and manually changing resistance.

The plan starts, like all good plans, with an assessment of your current ability. Like the PIG, the Super 6 starts with a threshold test. I was able to hold 247 watts for the test which was a little lower than the 253 I held for my final PIG test. I'm pretty happy with that since I'm coming off a three week rest period.