Day 1

BIKE

• Time: 30m

• Technique
• Efficiency
• 30
• WU: 15' - CD: 10'
• MS: 3' at 100 RPM. 2' at 110 RPM. 1 'at 120 RPM or highest sustainable RPM.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  2
  12
  15
• BACK
  Bent-Arm Pulldown
  2
  12
  15
• LEGS
  Leg Press
  2
  12
  15
• BACK
  Seated row
  2
  12
  15
• LEGS
  Leg Extensions
  2
  12
  15
• LEGS
  Hamstring curl
  2
  12
  15
• CORE
  Core #1
  2
  0
  0

Day 2

RUN

• Time: 15m

• Run Base
• Endurance
• 15
• Run 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.

Day 3

BIKE

• Time: 45m

• Bike Base
• Endurance
• 45
• Ride on a flat course. Keep HR in Zone 1-2.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  2
  12
  15
• BACK
  Bent-Arm Pulldown
  2
  12
  15
• LEGS
  Leg Press
  2
  12
  15
• BACK
  Seated row
  2
  12
  15
• LEGS
  Leg Extensions
  2
  12
  15
• LEGS
  Hamstring curl
  2
  12
  15
• CORE
  Core #1
  2
  0
  0

Day 4

RUN

• Time: 20m

• Run Base
• Endurance
• 20
• Run 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.

Day 5

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 6

BIKE

• Time: 1h 00m

• Bike Base
• Endurance
• 60
• Ride on a flat course. Keep HR in Zone 1-2.

Day 7

BIKE

• Time: 30m

• Bike Base
• Endurance
• 30
• Ride on a flat course. Keep HR in Zone 1-2.

RUN

• Time: 25m

• Run BEFORE Bike BRICK
• Endurance
• 25
• Run 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.