SI - Speed Intervals - 3x/week
WS - Wind Sprints - 5x/daily
SS - Steady State Intervals - Daily
PS - Power Starts - 5x/even Days
Monday - Weights: 15 min cardio warm up/cool down(stationary bike) before and after
- Ride: 1 hour - ZONE 2
- SI - 1 set, 8 reps
- WS - 5
- SS - 1 set, 2 reps
Tuesday - NO WEIGHTS
- Ride: 2 hours - ZONE 2
- WS - 5
- SS - 1 set, 2 reps
- PS - 5
Wednesday - Weights: 15 min cardio warm up/cool down(stationary bike) before and after
- NO RIDE
Thursday - NO WEIGHTS
- Ride: 1.5 hours - ZONE 3
- WS - 5
- SS - 1 set, 2 reps
- PS - 5
Friday - Weights: 15 min cardio warm up/cool down(stationary bike) before and after
- Ride: 1 hour - ZONE 4
- WS - 5
- SI - 1 set, 8 reps
- SS - 1 set, 2 reps
Saturday - NO WEIGHTS
- Ride: 3 hours - ZONE 3 & 4 COMBO
- WS - 5
- SI - 1 set, 8 reps
- SS - 1 set, 2 reps
- PS - 5
Sunday - OFF

*NOTE* This entire program is designed for me personally, it is here to give a general idea of which direction you should be going in regards to your own training. If you like what you see, feel free to copy the program, but it is recommended that you change it whatever ways necessary in order to suit your own needs/requirements.

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