Bike

• 23m
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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.

Bike

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

Bike

• 30m
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15’ warm up and with 5x1’ at 100 rpms. Main set is 10x30” with 30” recovery at a 9/10 effort. 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 90-92 RPMS. Tighten up the cadence even more this week. Nothing under 90 cadence!

Bike

• 50m
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15’ warm up. Then 3x5’ at 87-92 RPMS. Your effort is 8.5/10 or Zone 4-5a HR. Recovery is 5’ easy spinning. Easy 5' cool down.

Bike

• 45m
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45’ easy spin, keep the effort conversational and the cadence between 88-92 RPMS.