Day 29

BIKE

• Time: 25m

• 15’ warm up and with 5x1’ at 100 rpms. Main set is 4x3’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 15 pushups, 10 step ups (each leg). After reps 2 and 4 you will do: 10 Lunges (5 each leg), leg lifts 12-15 reps), unstable push ups – 8 on an unstable surface. Once you are done, spin easy for 5’.

Day 30

BIKE

• Time: 1h 00m

• 60’ easy spin, keep the effort conversational and the cadence between 87-92 RPMS. Tighten up the cadence even more this week. Nothing under 87 cadence!

Day 31

BIKE

• Time: 35m

• 15’ warm up. Then 3x5’ at 87-92 RPMS. Your effort is 7/10 or Zone 3 HR. Recovery is 5’ easy spinning. Easy cool down.

Day 32

BIKE

• Time: 45m

• 45’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Day 33

Day 34

BIKE

• Time: 20m

• 10’ warm up and with 3x1’ at 100 rpms.
• Main set is 10x30” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 8 Bench push-ups, 5 squat jumps, 10 ab crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 10 ab crunches, 10 step-ups (5 each leg).
• 5’ easy spin to cool down.

Day 35

BIKE

• Time: 1h 30m

• Long aerobic day – ride from 60’-90’.