Bike

• 23m
• -----
• -----

10’ warm up and with 3x1’ at 100 rpms. Main set is 8x60” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 12 Bench push-ups, 8 squat jumps, 20 ab-crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 10 ab crunches, 10 step-ups (5 each leg) and another jump rope 1’. Cool down for 5'.

Bike

• 1h 30m
• -----
• -----

Long aerobic day – ride from 60’-90’.

Bike

• 40m
• -----
• -----

15’ warm up and with 5x1’ at 100 rpms. Main set is 4x5’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 25 pushups, 16 step ups (each leg). After reps 2 and 4 you will do: 16 Lunges (8 each leg), leg lifts 2x 20 reps), 2x10 unstable pushups. Once you are done, spin easy for 5’.

Bike

• 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!

Bike

• 53m
• -----
• -----

15’ warm up. Then 3x6’ at 87-92 RPMS at 8/10 effort. Recovery is 5’ easy spinning between sets. Easy 5' cool down.

Bike

• 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.