- Time: 50m
- Bike Base
- Endurance
- 50
- 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'. RPE should be light - 5/6 out of 10. Then for the next 15' sit back on the saddle, put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence. RPE should be about 7/8. Once you have finished that, go back to spinning easier. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats21215
- BACKBent-Arm Pulldown21215
- LEGSLeg Press21215
- BACKSeated row21215
- LEGSLeg Extensions21215
- LEGSHamstring curl21215
- CORECore #1200
Day 58
BIKE
Strength