• Week 1
    Print Week

    • Day 44

    BIKE
    • Time: 45m
    • Trainer
    • Efficiency
    • 45
    • WU: 10'
    • MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
    • 90" right leg, then 90" left leg.
    • Next is: 45" right, 45" left, vice versa 2x. Next: 30" left, 30" right increase cadence each 5" to maximum.
    • Next: 20" right, 20" left for 2'
    • 15" right, 15" left for 1'
    • 10" right, 10" left, for 40"
    • 5"right, 5: left for 20"
    • 3-4 x 1' at max cadence, RI 1'
    • 3-4 x 15" at max cadence to spinout, RI 45"
    • CD: 10'