• Week 1
    Print Week

    • Day 31

    BIKE
    • Time: 45m
    • Bike Hill Repeats
    • Strength
    • 45
    • WU: 15'
    • MS: 4x2' up a hill at 65-70 RPMS. Recover on the downhills. Effort on the uphills can hit at an RPE of 7-8. Keep RPE at 5-6 out of 10 otherwise.
    • CD: 15'
    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