1. Monday (or Saturday)

• 60-minute ride with

  • slight increases in pace during the second half.

2. Sunday Suffer Fest

• Hill climb at Bush Park Derby hill (or similar, safe climb).

3. Tuesday

Playground Circuit Training

• Combine a 30-minute easy ride with sets of

  • step ups

  • lunges

  • planks

  • push-ups

  • chin-ups

• 2 circuits, 8-12 reps each exercise, using playground equipment for chin-ups.

4. Thursday Options -- Choose your Adventure!

• Option A: 6 x 3-minute hill repeats with 5 minutes descent recovery.

• Option B: 2 x 10 minutes tempo ride on a flat route with 5 minutes rest in between.

• Option C: 8 x 30 seconds sprints with 4 minutes of easy pedaling recovery.

5. Friday

• Active recovery day, focusing on light activity such as walking or easy pedaling