• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 30m
    • 10’ warm up and then 10x30” at 100 rpms with 1’ recovery between sets. Cool down for 5' after the last rep.

    Day 2

    BIKE
    • Time: 30m
    • 30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

    Day 3

    BIKE
    • Time: 48m
    • 15’ warm up. Then 4x4’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5' cool down.

    Day 4

    BIKE
    • Time: 30m
    • 30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

    Day 5

    BIKE
      Comments and Definitions

      Off day – cross train – walk, hike, swim.

      SWIM
        RUN

          Day 6

          BIKE
          • Time: 30m
          • TRAINER: Warm up 10'. After WU, alternate 20-60" with 1 leg off the pedals and up on a chair. Get a total of 5' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'.

          Day 7

          BIKE
          • Time: 45m
          • Long aerobic day – ride from 45-75’, as you feel.