Day 22

RUN

• Time: 30m

• Technique
• High RPM Spin
• 30
• WU: 10' - CD: 10' 10' at 105+ RPMS.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  2
  12
  15
• BACK
  Bent-Arm Pulldown
  2
  12
  15
• LEGS
  Leg Press
  2
  12
  15
• BACK
  Seated row
  2
  12
  15
• LEGS
  Leg Extensions
  2
  12
  15
• LEGS
  Hamstring curl
  2
  12
  15
• CORE
  Core #1
  2
  0
  0

Day 23

RUN

• Time: 25m

• Run Base
• Endurance
• 25
• Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Day 24

BIKE

• Time: 1h 00m

• Bike Base
• Endurance
• 60
• Ride on a flat course. Keep HR in Zone 1-2.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  2
  12
  15
• BACK
  Bent-Arm Pulldown
  2
  12
  15
• LEGS
  Leg Press
  2
  12
  15
• BACK
  Seated row
  2
  12
  15
• LEGS
  Leg Extensions
  2
  12
  15
• LEGS
  Hamstring curl
  2
  12
  15
• CORE
  Core #1
  2
  0
  0

Day 25

RUN

• Time: 30m

• Run Base
• Endurance
• 30
• Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Day 26

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 27

BIKE

• Time: 1h 00m

• Double Brick
• Strength
• 60
• Ride #1 is 30' ride on a hilly course. Ride easy, spin up all hills and do not push HR over Z3.
• Ride #2: Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

RUN

• Time: 30m

• Double Brick
• Strength
• 30
• Run 15' after Bike #1. This run is easy, low Z2, focus on form.
• Run #2 is after Bike #2. This run is 5' Z2, 5' Z3, 5' Z4 - walk 5' to cool down.

Day 28

BIKE

• Time: 30m

• Bike Base
• Endurance
• 30
• Ride on a flat course. Keep HR in Zone 1-2.