• Week 1
    Print Week

    • Day 22

    BIKE
    • Time: 45m
    • WU: 10'
    • MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
    • 90" right leg, then 90" left leg.
    • 45" right, 45" left, vice versa 2x.
    • 30" left, 30" right increase cadence each 5'' to maximum.
    • 20" right, 20" left for 2'
    • 15" right, 15" left for 1'
    • 10" right, 10" left, for 40"
    • 5"right, 5" left for 20"
    • 3-4 x 1' at max cadence, RI 1'
    • 3-4 x 15" at max cadence to spinout, RI 45"
    • CD: 10'
    RUN
    • Time: 40m
    • WU: Warm up for at least 10' before the first stride.
    • MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
    • CD: Cool-down with at least 5' easy jog (Zone 1).