Day 8

BIKE

• Time: 50m

• Bike ME
• Muscular Endurance
• 50
• 15'wu. 5x3' w/ 1' RI
• #1 End at middle Zn 3
• #2 End at upper Zn 3
• #3 End at lower Zn 4
• #4 End at upper Zn 4
• #5 Build to Zn 5a in first 45s and hold
• - 15' cd.

Strength

• Time: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  One Arm Row
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 9

RUN

• Time: 20m

• Run Base
• Endurance
• 20
• 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 10

BIKE

• Time: 1h 00m

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

Strength

• Time: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  One Arm Row
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 11

RUN

• Time: 1h 00m

• Run Base
• Strength
• 60
• Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Day 12

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 13

BIKE

• Time: 2h 00m

• Bike Base
• Endurance
• 120
• Ride on a flat course. Keep HR in Zone 1-2.

RUN

• Time: 1h 10m

• Run BEFORE Biken BRICK
• Endurance
• 70
• 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 14

BIKE

• Time: 30m

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