• Week 1
    Print Week

    • Day 11

    BIKE
    • Time: 1h 15m
    • Bike Base
    • Endurance
    • 75
    • 75' ride on a flat course. Keep HR in Zone 1-2.
    RUN
    • Time: 40m
    • Run Hill Repeats
    • Strength/Speed
    • 40
    • WU: 15'
    • MS: Then run 8x30" up a steep hill. Do not worry about HR. Just run as hard as you can for 30" - try to go a little farther up the hill each time. Keep HR in Zone 1-2 otherwise.
    • CD: 15'
    • Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0