Threshold test to establish training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down
Pushup: 3x15 sets
Inchworm Pushup - 3x10 sets
Pull up: 3x10 sets
Curls: 3x10 sets with 50% max weight.
Plank: 3x1 minute
Crunches: 3x20 sets
After a 15 minute warm up perform 10 minutes in Z3, recover in Z1/2 for 10 minutes and then perform 10 minutes in Z4. Finish in Z2.
30 minutes of easy cross training. Swim, yoga, run. Low intensity
Ride rolling terrain in Z2 & Z3.
Ride for 1 hour off road staying below Z4.
After main effort complete 30 min. w/ 3x5 min. Z5 w/ 1 min. rec.