TIME SAVER FORMAT! This DVD contains three, 30 Minute Cycling Workouts to Boost your Fitness featuring with a fit female cast of athletes and Coach Troy!Workout "A": Perfect for BeginnersWorkout "B": Intermediate Level IntervalsWorkout "C": Advanced Performance TrainingSpinervals and Iron Girl will BOOST your Cycling Fitness!Join Coach Troy Jacobson (The Official Coach of Iron Girl and creator of the Spinervals Workout Series) and a cast of fit and motivated women in a 30 minute indoor cycling class designed to improve your road cycling technique, increase speed and decrease bodyfat!This DVD contains three awesome workouts of approximately 30 minutes each designed to maximize your fitness safely and efficiently. You can choose from one of three workouts depending on your current level of fitness.Workout "A": A challenging workout designed for someone with a good level of fitness but somewhat new to interval training on the bike.Workout "B": Improve your technique and power output with this tough workout designed for the experienced cyclist.Workout "C": Get ready to push beyond your limits and go to a new level of fitness during this intense interval session.Coach Troy"s Spinervals Workouts can be done with your bike on a stationary trainer or on a stationary bike in the comfort of your own home or at the gym with your friends. Now hop on your bike and start training today with Team Iron Girl and Coach Troy!