Threshold test to establish training zones. 10 minutes easy warm up. 30 minute time trial at sustained max effort 20 minute cool down
Plyo Pushup: 3x8
Mountain Climbers: 3x1 minute
Plank: 3x1 minute
Flying V's: 3x15
Russian Twist: 3x10 per side
Easy 15-20 min warm up Z1/2. Then 20 minutes in Z4. Finish with easy cool down.
45 minutes of easy cross training. Swim, yoga, or run. Low intensity
Ride rolling terrain at a moderate pace for 2 hours. Focus on keeping the intensity steady and manageable.
Ride in Zones 1/2 for 1:30.
1 hr. Z2 w/ 10 min Z3, 5 min Z4, 3 min Z5 w/ 5 min rec. Z2 between each.