Goals: Feeling STRONG on the bike with strong climbing efforts

Parameters:
Simulate Undulating terrain - every climb you have to slowly build your exertion levels for the duration - start out easy and end up attacking over the crest to accelerate over the top.

Warm up: 10mins easy spin to start
Main Set:
maintain an easy to moderate HR and keep it as steady as you can. Every 15min, do a 5min build (increase the gear every minute until 5mins is up)
Cool Down: 10 mins easy spin

Effort - 8-9/10

Warm up: 10mins easy spin to start
Hold an effort of 6-7out of ten and keep it as steady as you can.
Cool Down: 15 mins easy spin


Effort - 7/10

Go to:
http://www.youtube.com/watch?v=aVct9di8wlE

Primary focus: TECHNIQUE
Secondary focus: Challenge yourself by mixing up the order.

1. Push-ups 10-30reps
2. Leg raises 60"
3. Push-ups 10-30reps
4. Pelvic thrusts 60"
5. Push-ups 10-30reps
6. Back extensions 90"-120" (switch between 6 beet kick, star fish, and sky divers every 15")
7. Side plank 60"
8. 90d sit-ups 60"
9. Other side plank 60"
10. Front Plank 60"

Goal: Functional stress on ALL systems- this one will hit your HARD

Warm up - 5mins easy gradual increasing HR

Main Set -
1 to 3 sets

Each set as;
15 secs ALL OUT (100% effort)
20 secs rest
repeat until you hit 9/10 exertion
Rest 5 mins between sets.

Cool Down - Balance of time