• Week 1
    Print Week

    • Day 99

    BIKE
    • Time: 1h 45m
    • WU: 15' warm up - nice smooth spinning
    • MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
    • CD: 10' cool down.
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      30
      40
    • BACK
      Seated row
      3
      30
      40
    • BACK
      Bent-Arm Pulldown
      3
      30
      40
    • LEGS
      Step Ups
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0