30 Mins Bike

3 Points

30 Mins Cycling @ Easy Pace (RPE: 3-5)

SUMMARY 📝

A good way to add some extra cardio with the reduced impact and lower training load.

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COACH SIMON NOTES 🍊

Lucy’s Stretches

3 POINTS

Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch

Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking

150 Mins Bike

15 POINTS

150 Mins Bike @ RPE 3-5

45 Mins Solo Spin

15 POINTS

5 mins WU
5 x 30 Secs @ RPM 100+ (30s)
2 Mins Easy
5 x 30 Secs Climb (30s)
2 Mins Easy
5 x 60 Secs @ RPM 100+ (60s)
2 Mins Easy
5 x 60 Secs Climb (60s)
4 Mins CD

Drums Alive

10 POINTS

20 Mins Elliptical

6 POINTS

20 Mins Elliptical  (RPE: 6-7)

60 Mins Elliptical

12 POINTS

60 Mins Elliptical  (RPE: 5-6)

40 Mins Elliptical

12 POINTS

40 Mins Elliptical  (RPE: 5-6)

30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

90 Mins Bike

9 POINTS

90 Mins Cycling @ Easy Pace (RPE: 3-5)

60 Mins Bike

6 POINTS

60 Mins Cycling @ Easy Pace (RPE: 3-5)