• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 1h 15m
    • Bike Base
    • Endurance
    • 75
    • 75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
    RUN
    • Time: 40m
    • Run Base
    • Endurance
    • 40
    • Run 40' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    • Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.