• Week 1
    Print Week

    • Day 8

    BIKE
    • Time: 40m
    • Big Gear
    • Power
    • 40
    • WU: 10'
    • MS: 8x1 minute sprint, with 2' recovery.
    • CD: 5'
    RUN
    • Time: 35m
    • Run Base
    • Endurance
    • 35
    • Run 35' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
    Sports
    • Sport
      Time
    • Core Training
      45m
    Comments and Definitions

    Stretching/Core
    Stretch - use D3 program
    Core Strength 15' - 2x through of Core 1, 2 or 3
    Flex Band Routine - please see D3 Athletes Page