Day 1

BIKE

• Time: 50m

• Bike ME
• Muscular Endurance
• 50
• 15' wu. 5x3' w/ 1' RI
• #1 End at low Zn 3
• #2 End at middle Zn 3
• #3 End at upper Zn 3
• #4 End at lower Zn 4
• #5 Build to Zn 4 in first 45s and hold
• - 15' cd.

Strength

• Time: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  One Arm Row
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 2

RUN

• Time: 30m

• Run Base
• Endurance
• 30
• 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: 1h 00m

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

Strength

• Time: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  One Arm Row
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 4

RUN

• Time: 40m

• Speed
• Strength
• 40
• 10' WU. Then 20' tempo run at LT or 5k could be substituted. 10' cd. WU includes 4x20" strides. 10' CD. 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 30m

• Bike Base
• Endurance
• 90
• Ride on a flat course. Keep HR in Zone 1-2.

RUN

• Time: 1h 00m

• Run BEFORE Bike BRICK
• Endurance
• 60
• 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 7

BIKE

• Time: 30m

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