• Week 1
    Print Week

    • Day 24

    BIKE
    • Time: 1h 00m
    • Start in big ring, easiest gear. Gradually work your way over 25-30' to the hardest gear you can maintain a cadence around 80 with a medium hard effort.
    • Leaving it in your hardest gear, do:
    • - 10 x (30" grind, 30" all out, 30" grind, 30" stand).
    • - 5' grind in big ring, hardest gear.
    • Gradually work your back to your easiest gear by 1' for cool-down.
    • Grind means sitting back on saddle, turning pedals over, not worrying about keeping cadence high, which should be around 80rpm during a grind.
    Strength
    • Time: 50m