| AM | PM | |
| Mon |
Gym: 5km tempo run (12km/h) + upper body workout |
|
| Tue |
Road cycle: 10km + Road run: 5km |
|
| Wed |
Home workout: circuit training (including core) |
|
| Thu |
Gym: 20 min cycle sprint |
|
| Fri |
Gym: run 1km intervals (13km/h) x6 + upper body workout |
|
| Sat | ||
| Sun |
Road run: 15km minimum |
Circuit Training
| 6 x chin-ups (full body not from 90°) | |
| 30 x heel raises (slow) | |
| Core | 15 x raised glute bridge |
| 20 x tricep-dips | |
| 12 x Jumps | |
| Core | 30 x side-to-side sit-ups |
| 12 x press-ups | |
| 12 x lunges (each leg) | |
| Core | Front and side planks 2 x 20 sec (30 sec front) |
| 5 x wide pull-ups (full body not from 90°) | |
| 20 x heel squats | |
| Core | 8 x ab-roller |
| Repeat 3 times | |
Downloads
