- Time: 55m
- Bike Base
- Endurance
- 55
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. Then you are going to put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence - do this 2 x 15' - you can recover for 5' between 10' hard efforts. Once you have finished that, go back to spinning easier. Keep HR in Zone 1-2.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats32530
- BACKSeated row32530
- LEGSLeg Press32530
- BACKSeated row32530
- LEGSLeg Extensions32530
- LEGSHamstring curl32530
- CORECore #1100
Day 135
BIKE
Strength