BEGINNER
R/W 5km; Cycle 10km in 10 weeks
This combination programme, which incorporates both walking and cycling, can be completed in 10 weeks, after which your muscle mass will have increased and your body fat percentage will have decreased. INTERMEDIATE
Run 5km, Cycle 20km in 11 weeks
This is a more advanced combination programme, which incorporates both running and cycling. The programme can be completed in 11 weeks, after which your muscle mass will have increased and your body fat percentage will have decreased.
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