I just bought my first Spinerval tape.."Sweating Buckets". Quite frankly I did not find it to be very challenging. Now....before I am accused of being cocky, let me ask a few questions.
First of all, I have been pretty much off my workout routine since Jan 12 due to surgery. I have just been back on the bike over the past couple weeks.
One thing I noticed in the tape was that everyone had a double whereas I have a triple. When Troy said to use the small chainring, I used my middle ring as comparable to their small ring. Obviously I used my large when they used their large. My question would be, is that in fact comparable or is my middle ring an easier spin than their small ring?
Another thing would be when Troy tells you to spin at a certain effort level such as 60%. 60% of what? Max heart rate? Available energy at that moment? How do I gauge 60 or 90%?
There is only 1 section where cadence is used. During the other sections should I be spinning at a certain cadence?
It was a fair workout at best unless I am doing something wrong. Advice or comments are welcome.
It's all relative. Since you are unlikely to have the same trainer as those in the tape, your resistance level is going to vary from theirs in any gear combination. When the guy says 90%, he means 90% of your maximum effort. How you judge that is up to you, but I'd say that 90% is going almost all out and 60% is a little bit harder than easy spinning.
You could use heart rate, but by the time your heart rate catches up with you, chances are you'll be changing exertion levels.