Monday
Full body stretch	Cycle 30 MIN @ MOD INTENSITY: OVER A ROLLING TERRAIN, BUT NO MONSTER CLIMBS. RIDE MOSTLY AT 85 -95 RPM, BUT INCLUDE 2 PERIODS AT 70 - 80 RPM AT LEVEL 5 OR HIGHER FOR 1 -3 MINUTES AT A TIME. YOU SHOULD FINISH MODERATELY TIRED, BUT NOT SHATTERED. Seated shoulder press SETS: 1 REPS: 15   Back exercise on all 4s SETS: 1 REPS: 15 Abdominal curls SETS: 1 REPS: 15   Tricep kickbacks SETS:1 REPS:15 Inside forearm SETS: 1 REPS: 15   Front and rear dumbbell lunge SETS: 2 REPS: 15 Standing front leg extensions SETS: 1 REPS: 15   Adduction (lying) SETS: 1 REPS: 15

Wednesday
Full body stretch	Cycle 50 MIN @ HIGH INTENSITY: MUCH THE SAME AS ON MONDAY, BUT WITH 3 - 4 STEEPISH HILLS, LEVEL 5 OR HIGHER, AT 70 - 90 RPM FOR 2 - 3 MINUTES EACH, PLUS FOUR SPRINTS AT 120 - 130 RPM FOR 10 SECONDS EACH. Back exercise on all 4s SETS: 1 REPS: 15   Wall push-ups SETS: 1 REPS: 15 Abdominal curls SETS: 2 REPS: 15   Bicep curls with dumbbells SETS: 1 REPS: 15 Front and rear dumbbell lunge SETS: 2 REPS: 15   Hamstring curls SETS: 1 REPS: 15 Calf raises SETS: 1 REPS: 15   Abduction (lying) SETS: 1 REPS: 15

Thursday
Full body stretch	Cycle 30 MIN @ MODERATE INTENSITY. MUCH THE SAME AS MONDAY, BUT SLIGHTLY EASIER.

Sunday
Full body stretch	Cycle 108 KM: THIS SHOULD TAKE YOU LESS THAN 240 MINUTES TO FINISH. ENJOY!