Monday
Full body stretch	Cycle 50 MIN @ MODERATE INTENSITY: OVER ANY TERRAIN, AS LONG AS THERE ARE A FEW ROLLING HILLS. WARM UP FOR 15 MINUTES, THEN CYCLE UP A ROLLING HILL AT LEVEL 5 OR HIGHER AT 70 - 90 RMP FOR 3 MINUTES, FOLLOWED BY 3 - 5 MIN REST. REPEAT THIS 3 TIMES. Dumbbell front shoulder raise SETS: 1 REPS: 15   Dumbbell bent over row SETS: 1 REPS: 15 Oblique crunches with ball SETS: 1 REPS: 15   Tricep extension using both hands SETS: 1 REPS: 15 Outside forearm SETS: 1 REPS: 15   Squats with dumbbells SETS: 2 REPS: 15 Standing side leg lifts SETS: 1 REPS: 15   Abduction (lying) with theraband SETS: 1 REPS: 15

Wednesday
Full body stretch	Cycle 50 MIN @ HIGH INTENSITY: 15 MIN WARM-UP, THEN 4 MINUTES AT LEVEL 5 OR HIGHER AT 70 - 95 RPM (IT MUST BE AN UNCOMFORTABLE PACE), REST 3 MINUTES @ LEVEL 1, THEN A 10 SEC ACCELERATION @ 110 -120 RPM ON LEVEL 3, THEN DOWN TO 100 RMP FOR ONE MINUTE, FOLLOWED BY A FULL SPRINT @ 125 - 130 RPM FOR 10 SEC. REPEAT AS MANY TIMES AS POSSIBLE. YOU SHOULD SWEAT. THIS IS YOUR HARDEST WORK-OUT FOR THE WEEK. Back exercise on all 4s SETS: 1 REPS: 15   Pecs with band/dumbbells SETS: 1 REPS: 15 Boxing abs exercise SETS: 2 REPS: 15   Bicep reverse curl SETS: 1 REPS: 15 Step ups with dumbbells SETS: 2 REPS: 15   Backward straight leg raise SETS: 1 REPS: 15 Toe raises SETS: 1 REPS: 15   Adduction (lying) with small ball SETS: 1 REPS: 15

Thursday
Full body stretch	Cycle 40 MIN @ MOD INTENSITY: CYCLE MOSTLY @ A MEDIUM TO HIGH CADENCE OF 85 - 105 RPM. THROW IN ONE OR TWO 10 SEC ACCELERATIONS TO 110 - 120 RPM.

Saturday
Full body stretch	Cycle 160 MIN, A LONG AND EASY RIDE TO GET USED TO MANY MINUTES ON THE SEAT AND THE LEGS WORKING FOR TWO HOURS NON-STOP.