• Week 1
    Print Week

    • Day 115

    BIKE
    • Time: 1h 15m
    • WU: 20'
    • MS: Then 5x1' spin @ 100 rpms - 1' easy in between.
    • Breakthrough: Tempo intervals. On road or trainer. Do 4x8 minutes Zone 3 effort (2 minute recoveries). Relax! Smooth pedaling. 82-90 rpm. Aero position all the way.
    • CD: 5'
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      2
      12
      12
    • BACK
      Seated row
      2
      12
      12
    • BACK
      Bent-Arm Pulldown
      2
      12
      12
    • LEGS
      Step Ups
      2
      12
      12
    • LEGS
      Hamstring curl
      2
      12
      12
    • CORE
      Core #1
      0
      0
      0
    • CORE
      Core #2
      0
      0
      0