Day 78

BIKE

• Time: 35m

• 15’ warm up including 5x1’ at 100 rpms. Main set is 15x30” with 30” recovery at a 9/10 effort. Once you are done, spin easy for 5’.

Day 79

BIKE

• Time: 1h 00m

• Up to a 60’ easy spin, keep the effort conversational and the cadence between 90-92 RPMS. Tighten up the cadence even more this week. Nothing under 90 cadence!

Day 80

BIKE

• Time: 50m

• 15’ warm up. Then 3x5’ at 87-92 RPMS. Your effort is 8.5/10 or Zone 4-5a HR. Recovery is 5’ easy spinning. Easy 5' cool down.

Day 81

BIKE

• Time: 45m

• 45’ easy spin, keep the effort conversational and the cadence between 88-92 RPMS. Within the 45’ spin, make sure you do 10x1’ at 100 rpms with 1’ recovery – all in a very light gear.

Day 82

Day 83

BIKE

• Time: 55m

• 10’ warm up including 3x1’ at 100 rpms. Main set is 2x15’ at moderate-hard effort. Spin easy for 5’ in between 15’ efforts. 5’ easy spin to cool down.

Day 84

BIKE

• Time: 1h 30m

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