- Time: 35m
- Technique
- High RPM Spin
- 35
- WU: 10' - CD: 10' 15' at 105+ RPMS.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats21215
- BACKBent-Arm Pulldown21215
- LEGSLeg Press21215
- BACKSeated row21215
- LEGSLeg Extensions21215
- LEGSHamstring curl21215
- CORECore #1200
- 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.
- Time: 1h 00m
- Bike Hill Repeats
- Strength
- 60
- 15' wu. Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. 15' cd.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- 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.
- Time: 1h 00m
- Bike Strength
- Strength
- 60
- 60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 40m
- Speed
- Run BEFORE Bike BRICK
- 40
- 10' WU. Then 20' tempo run at LT or 5k could be substituted. 10' cd. WU includes 4x20" strides. 10' CD. Stretch when done and add in Core 1, 2 or 3.
Day 29
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 30
![](/img/tot03.png)
RUN
Day 31
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 32
![](/img/tot03.png)
RUN
Day 33
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 34
![](/img/tot02.png)
BIKE
Day 35
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN