1. Monday (or Saturday)

• 75-minute endurance ride with

• 15 minutes of steady effort in the middle.

2. Sunday Suffer Fest

• Hill climb at Bush Park Derby hill.

3. Tuesday

• Playground Circuit Training

• Combine a 30-minute easy ride with sets of

• bodyweight squats

• lunges

• planks

• push-ups

• chin-ups

• 2 circuits, 5-10 reps each exercise, using playground equipment for chin-ups.

4. Thursday Options -- Choose your Adventure!

• Option A: 5 x 2 minutes at high intensity with 3 minutes recovery.

• Option B: 10 x 1-minute fast pedaling (cadence >100rpm) with 1 minute easy recovery.

• Option C: 4 x 4 minutes at moderately high intensity with 4 minutes of easy riding in between.

5. Friday

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