Monday

STRETCH
REST DAY

Tuesday

STRETCH
BIKE - :50 min. - easy spinning/RUN - :20 min off the bike easy, 75% of max heart rate

Wednesday

STRETCH
RUN - :50 min. - :20 min. at 75% of max heart rate/5 x 2:00 min. hill repeats up to 90% of max – take 1:30 min. easy jog between each hill/do the rest as you feel. Do this workout on trails if possible.
WEIGHTS - 3 sets full body
PLYOMETRICS - 3 x 20 walking lunges and 3 x 20 side shuffle lunges
AB crunches - 100 - various positions.

Thursday

STRETCH
Mt. BIKE - 1:00 hour - easy spinning for :20 minutes/6 x 2:00 min hill repeats at 90% of max heart rate - 2:00 min. easy spin between each - do this on a technical section of trail if possible /do the rest easy

Friday

STRETCH
WEIGHTS - 3 sets full body
PLYOMETRICS - 3 x 20 walking lunges and 3 x 20 side shuffle lunges
AB crunches - 100 - various positions.
RUN - :30 min. easy – 75% of max

Saturday

STRETCH
Mt. BIKE - 2:30 hours – single track trails with some sections of hike-a-bike. Your choice on speed

Sunday

RUN - 1:30 hours – with a 10lb pack on trails - fast hike the hills - jog the rest at 80% of max heart rate
PADDLE – 1:30 hours kayaking – paddle easy for :15 min/work on forward stroke drills for :20 min. Use the remaining time refining forward stroke and focusing on paddling in a straight line using stroke variations. Do not use your kayak rudder for this workout.