See Attached Document & follow video links as necessary
-Squat Jumps: 1 x 4
-Box Jumps: 1 x 5
-Split Squat Jumps: 1 x 8 (each leg)
Complete each set as qucikly as possible. Plyo's are designed to increase the speed of muscle contraction and will be accentuated when performed quickly.
Do not sacrifice form for speed

In addition to the plyometrics do 2 sets of 10-15 push ups.

After the body exercises, get back on your bike, find a hill or set of stairs that takes about 15-20 seconds to sprint up and do 3 efforts of coming into the hill at speed, smooth dismount, shoulder the bike, sprint up the hill at max effort, place bike down smoothly and remount.

Wattages should be 60 - 75% of your Functional Threshold Power; Heart rates should be in 70-85% of your threshold heart rate. Choose Flat or Flat-ish Terrain

Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering" http://www.fascatcoaching.com/tempotraining.html 4 x 8 minutes on (zone 3) 4 minutes off

Warmup

4x5min sweet spot efforts that alternate sitting and standing every 30 sec (so 30 sec seated, 30 sec standing, etc).

Rest 3 min between each effort

Finish the ride with zone 2 and a quick cooldown

Weekend Group Ride-Don't worry about intervals, etc today. Work on sticking wheels for the duration. Climbing hills strongly, pacelining together in a group and even launching attacks or trying for sprints. Overall this should be 'moderately hard' effort and also a bit of fun

The goal of today's ride is to log some steady endurance miles, on trail if possible. Focus on keeping steady pressure on the pedals where possible, and riding smoothly through technical sections.

See Attached Document & follow video links as necessary
-Squat Jumps: 2 x 4
-Box Jumps: 2 x 5
-Split Squat Jumps: 2 x 8 (each leg)
Complete each set as qucikly as possible. Plyo's are designed to increase the speed of muscle contraction and will be accentuated when performed quickly.
Do not sacrifice form for speed

In addition to the plyometrics do 2 sets of 10-15 push ups.

After the body exercises, get back on your bike, find a hill or set of stairs that takes about 15-20 seconds to sprint up and do 3 efforts of coming into the hill at speed, smooth dismount, shoulder the bike, sprint up the hill at max effort, place bike down smoothly and remount.