Day 15

BIKE

• Time: 33m

• 10’ warm up and then 10x45” at 105 rpms with 1’ recovery between sets. Cool down for 5' after the last rep.

Day 16

BIKE

• Time: 40m

• 40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Day 17

BIKE

• Time: 56m

• 15’ warm up. Then 4x6’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy cool down for 5'.

Day 18

BIKE

• Time: 40m

• 40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Day 19

Day 20

BIKE

• Time: 35m

• TRAINER: Warm up 10'. After WU, alternate 45-60" with 1 leg off the pedals, and up on a chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'.

Day 21

BIKE

• Time: 1h 00m

• Long aerobic day – ride from 60-80’, as you feel.