• Week 1
    Print Week

    • Day 30

    BIKE
    • Time: 35m
    • Trainer
    • Efficiency
    • 35
    • WU: 10'
    • MS: 8' at 100 RPM. 4' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
    • CD: 10'
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0