Day 29

BIKE

• Time: 35m

• Technique
• High RPM Spin
• 35
• WU: 10' - CD: 10' 15' at 105+ RPMS.

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
• CORE
  Core #1
  2
  0
  0

Day 30

RUN

• 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.

Day 31

BIKE

• Time: 1h 00m

• Bike Hill Repeats
• Strength
• 60
• 15' wu. Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. 15' cd.

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
• CORE
  Core #1
  2
  0
  0

Day 32

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 33

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 34

BIKE

• Time: 1h 00m

• Bike Strength
• Strength
• 60
• 60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Day 35

BIKE

• Time: 30m

• Bike Base
• Endurance
• 30
• Ride on a flat course. Keep HR in Zone 1-2.

RUN

• Time: 40m

• Speed
• Run BEFORE Bike BRICK
• 40
• 10' WU. Then 20' tempo run at LT or 5k could be substituted. 10' cd. WU includes 4x20" strides. 10' CD. Stretch when done and add in Core 1, 2 or 3.