Swim

• 55m
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Masters swim

Bike

• 35m
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15’ warm up. Then 3x5’ at 87-92 RPMS. Your effort is 7/10 or Zone 3 HR. Recovery is 5’ easy spinning. Easy cool down.

Bike

• 1h 00m
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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

• 20m
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10’ warm up and with 3x1’ at 100 rpms.
Main set is 10x30” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 8 Bench push-ups, 5 squat jumps, 10 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).
5’ easy spin to cool down.

Bike

• 1h 30m
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Long aerobic day – ride from 60’-90’.

Bike

• 36m
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15’ warm up and with 5x1’ at 100 rpms. Main set is 4x4’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 20 pushups, 12 step ups (each leg). After reps 2 and 4 you will do: 12 Lunges (6 each leg), 2 x leg lifts 15-20 reps), unstable push ups – 2x8 on an unstable surface. Once you are done, spin easy for 5’.

Bike

• 1h 00m
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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!