Day 22

BIKE

• Time: 36m

• 10’ warm up and then 12x45” at 105 rpms with 1’ recovery between sets. Cool down for 5' after the last rep.

Day 23

BIKE

• Time: 45m

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

Day 24

BIKE

• Time: 1h 00m

• 15’ warm up. Then 4x7’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5' cool down.

Day 25

BIKE

• Time: 40m

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

Day 26

Day 27

BIKE

• Time: 35m

• TRAINER: Warm up 10'. After WU, alternate 50-75" 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 10'.

Day 28

BIKE

• Time: 1h 10m

• Long aerobic day – ride from 70-85', as you feel.