• Week 1
    Print Week

    • Day 22

    BIKE
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15