Day 50

BIKE

• Time: 44m

• 15’ warm up and with 5x1’ at 100 rpms. Main set is 4x6’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 30 pushups, 20 step ups (each leg). After reps 2 and 4 you will do: 16 Lunges (8 each leg), leg lifts 2x 25 reps), 2x12 unstable pushups. Once you are done, spin easy for 5’.

Day 51

BIKE

• Time: 1h 00m

• 60’ easy spin, keep the effort conversational and the cadence between 87-92 RPMS. Tighten up the cadence even more this week. Nothing under 87 cadence!

Day 52

BIKE

• Time: 1h 04m

• 15’ warm up. Then 4x6’ at 87-92 RPMS at 8/10 effort. Recovery is 5’ easy spinning between sets. Easy cool down.

Day 53

BIKE

• Time: 45m

• 45’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS. Within the 45’ spin, make sure you do 10x1’ at 100 rpms with 1’ recovery – all in a very light gear.

Day 54

Day 55

BIKE

• Time: 23m

• 10’ warm up and with 3x1’ at 100 rpms.
• Main set is 15x30” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 18 Bench push-ups, 10 squat jumps, 25 ab-crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 20 ab crunches, 10 step-ups (5 each leg).
• 5’ easy spin to cool down.

Day 56

BIKE

• Time: 1h 30m

• Long aerobic day – ride from 60’-90’.