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 (or similar climb).

3. Tuesday

Playground Circuit Training

• Combine a 30-minute easy ride with sets of

  • squats

  • lunges

  • planks

  • push-ups

  • chin-ups

  • burpees

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

4. Thursday Options -- Choose your Adventure!

• Option A: 3 x 8 minutes at a steady, hard effort with 6 minutes of easy riding recovery.

• Option B: 'Micro-bursts': 20 x 15 seconds max effort with 45 seconds easy riding.

• Option C: Endurance intervals: 2 x 20 minutes at a moderate effort with 10 minutes easy riding in between.

5. Friday

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