- Time: 30m
- Technique
- High RPM Spin
- 30
- WU: 10' - CD: 10' 10' at 105+ RPMS.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats21215
- BACKBent-Arm Pulldown21215
- LEGSLeg Press21215
- BACKSeated row21215
- LEGSLeg Extensions21215
- LEGSHamstring curl21215
- CORECore #1200
- Time: 25m
- Run Base
- Endurance
- 25
- 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.
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- 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.
- Time: 1h 00m
- Double Brick
- Strength
- 60
- Ride #1 is 30' ride on a hilly course. Ride easy, spin up all hills and do not push HR over Z3.
- Ride #2: Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- Time: 30m
- Double Brick
- Strength
- 30
- Run 15' after Bike #1. This run is easy, low Z2, focus on form.
- Run #2 is after Bike #2. This run is 5' Z2, 5' Z3, 5' Z4 - walk 5' to cool down.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
Day 22
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 23
![](/img/tot03.png)
RUN
Day 24
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 25
![](/img/tot03.png)
RUN
Day 26
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 27
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 28
![](/img/tot02.png)
BIKE