Day 36

BIKE

• Time: 36m

• 15’ warm up and with 5x1’ at 100 rpms. Main set is 4x4’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 20 pushups, 12 step ups (each leg). After reps 2 and 4 you will do: 12 Lunges (6 each leg), 2 x leg lifts 15-20 reps), unstable push ups – 2x8 on an unstable surface. Once you are done, spin easy for 5’.

Day 37

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 38

BIKE

• Time: 53m

• 15’ warm up. Then 3x6’ at 87-92 RPMS and a moderate-hard effort (7 or 8/10 effort or Zone 3 / 4 HR). Recovery is 5’ easy spinning. Easy cool down for 5'.

Day 39

BIKE

• Time: 45m

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

Day 40

Day 41

BIKE

• Time: 23m

• 10’ warm up and with 3x1’ at 100 rpms. Main set is 8x60” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 12 Bench push-ups, 8 squat jumps, 20 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) and another jump rope 1’. Cool down for 5'.

Day 42

BIKE

• Time: 1h 30m

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