Monday

REST DAY

Tuesday

STRETCH
BIKE - 1:10 hours – :20 min easy spinning/6 x 1:30 min. hill repeats out of the saddle at 90% of max heart rate/ take 2:00 min. recovery spin between each/do the rest easy
WEIGHTS - 3 sets full body

Wednesday

STRETCH
PLYOMETRICS - 3 X 20 walking lunges and 3 x 20 side lunges
ABS – 100 crunches

Thursday

STRETCH
BIKE - 1:10 hours - :20 min. easy spinning/4 x 4:00 min. intervals at 88% of max heart rate - take 3:00 min. easy spin recovery between each /do the rest as you feel
WEIGHTS - 3 sets full body

Friday

STRETCH
PLYOMETRICS - 3 X 20 walking lunges and 3 x 20 side lunges
ABS – 100 crunches

Saturday

STRETCH
BIKE - 2:30 hours – hilly ride – push each hill as you come to it up to 90% of max alternating sitting and standing on each hill. Do the rest as you feel

Sunday

STRETCH
BIKE - 1:10 hours – your choice on speed and terrain