Tuesday
Full body stretch	Cycle 60 - 90 MIN, OVER FLATTISH TERRAIN, JUST CRUISING AT BETWEEN 60 - 70% MHR, AND AT MODERATE CADENCE (85 - 95 RPM).

Wednesday
Lower body stretch	Cycle EASY OR REST DAY, DEPENDING ON HOW YOUR LEGS FEEL. A 30 - 45 MIN EASY RIDE AT 50 - 60% OF MHR IS PLENTY.

Thursday
Quick stretch	Cycle 60 - 120 MIN, AS PER DAY 2

Saturday
Full body stretch	Cycle FUNRIDE OR EASY 45 MIN AT 50 - 70% MHR IF YOU'RE DOING A DAY 7 FUNRIDE, OTHERWISE DO A 2-HOUR RIDE AS A STEADY CRUISE AT 60 - 80% MHR.

Sunday
Lower body stretch	Cycle FUNRIDE OR OPTIONAL EASY RIDE OF ONE TO 2 HOURS AT A PACE DETERMINED BY YOUR LEGS. LEAVE YOUR HEART RATE MONITOR AT HOME.