Day 36

BIKE

• Time: 30m

• Bike ME
• Muscular Endurance
• 30
• 15' wu. 5x3' w/ 1' RI
• #1 End at low Zn 3
• #2 End at middle Zn 3
• #3 End at upper Zn 3
• #4 End at lower Zn 4
• #5 Build to Zn 4 in first 45s and hold
• - 15' cd.

Strength

• Time: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  20
  25
• BACK
  Bent-Arm Pulldown
  3
  20
  25
• LEGS
  Leg Press
  3
  20
  25
• BACK
  Seated row
  3
  20
  25
• LEGS
  Leg Extensions
  3
  20
  25
• LEGS
  Hamstring curl
  3
  20
  25
• CORE
  Core #3
  2
  0
  0

Day 37

RUN

• Time: 20m

• Run Base
• Endurance
• 20
• 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 38

BIKE

• Time: 1h 00m

• Bike Hill Repeats
• Strength
• 60
• 15' wu. Then 6x2' 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: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  20
  25
• BACK
  Bent-Arm Pulldown
  3
  20
  25
• LEGS
  Leg Press
  3
  20
  25
• BACK
  Seated row
  3
  20
  25
• LEGS
  Leg Extensions
  3
  20
  25
• LEGS
  Hamstring curl
  3
  20
  25
• CORE
  Core #3
  2
  0
  0

Day 39

RUN

• Time: 20m

• Run Speed
• Speed/Efficiency
• 20
• 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace.

Day 40

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 41

BIKE

• Time: 45m

• Bike Base
• Endurance
• 45
• Ride on a flat course. Keep HR in Zone 1-2.

Day 42

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.