• Week 1
    Print Week

    • Day 15

    BIKE
    • Time: 1h 15m
    • Bike ME
    • Muscular Endurance
    • 75
    • 15' wu. 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets.
    • #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 16

    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 17

    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 18

    RUN
    • Time: 40m
    • Run TT
    • Assess Fitness
    • 40
    • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course

    Day 19

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 20

          BIKE
          • Time: 1h 00m
          • Bike LT Test
          • Assess Fitness
          • 60
          • BT: Long warm-up of at least 15-20 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on yo

          Day 21

          BIKE
          • Time: 30m
          • Bike Base
          • Endurance
          • 30
          • Ride on a flat course. Keep HR in Zone 1-2.
          RUN
          • Time: 45m
          • Run BEFORE Bike BRICK
          • Endurance
          • 45
          • 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.