• Week 1
    Print Week

    • Day 52

    BIKE
    • Time: 50m
    • Bike Hill Repeats
    • Strength
    • 50
    • WU: 15'
    • MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. Effort on the uphills can hit RPE of 7/8. Keep Effort at 5-6 RPE out of 10 otherwise.
    • CD: 15'
    Strength
    • Time: 1h 15m
    • 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