PDF Download: https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing

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-This is a great simple routine - the magic is doing it often. Feel free to make this a daily routine and to tweak exercises (e.g. add a physio exercise or a favorite yoga move)

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Example routine (10-20 reps or 20-60 sec each)

-> Glute Bridge - two and/or one leg

-> 5 Squats or Lunges

-> deadbug - lay on back raise/lower alt. side

-> 5 Squats or Lunges

-> Side PLANK / CLAM shell - add leg lifts

-> 5 Squats or Lunges

-> Bird dog - on hands/knees - alt lift limbs
*or crawling

-> 5 Squats or Lunges

This workout does 3 intervals that get slightly harder each time. It progresses from tempo, to sweetspot, threshold.
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Warmup by doing 2 Seated STOMP sprints where you shift to a hard gear/low rpm/low speed and then STOMP your cadence up to ~80 rpm and high speed over 8-12 seconds.
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MAIN WO:
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3x 8min slightly harder each time
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RPM 85-95RPM

Leave 2-3 minutes recovery between spinning at wattage that holds HR at 70% MHR
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CD: easy 10-30 min

Engaging in activities like meditation, yoga, swimming, core exercises, and walking can enhance your endurance training. These activities are suitable for any day, including rest days, as long as you approach them with moderation. It's important to be cautious with the duration, intensity, and environmental conditions, avoiding excessively long, intense, or hot sessions.

Your task for today is to either try the provided yoga routine by Molly, available at http://consummateathlete.com/5-minute-easy-morning-yoga-flow-video/, or find a yoga routine you like and spend approximately 30 minutes practicing it.

If yoga isn't your preference, alternative activities like stretching, walking, enjoyable swimming or floating, mobility exercises, stretching routines, or foam rolling are excellent choices when substituting for yoga workouts.

If you are outside this is just an endurance ride or cross-train workout or a combination of 2 sports works too.
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If you are inside, keep it shorter. 90-120min is plenty most of the time.
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If inside and you are not using a smart trainer try chunking the workout into 3-10 minute chunks where you move your HR/wattage around the endurance zone (e.g. 5min at 65/70/75% - repeat) for the duration. You can even jump off and do some core every 10-20min to keep motivated.
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If you are inside on a smart trainer there is also a download that moves you through the endurance power ranges. If you use the download make sure you are able to adjust the load (+/- 10% in zwift) or that you know how to switch to manual mode to keep HR under 75%

Today: Get 10 min of any movement in today! A quck walk or core routine for about 10 minutes or bike ride to do errands. Nothing Fancy or hard.

Quick Routine:
10 Lunges / 10 Pushups (put hands on box/chair) and repeat for 10min!


AND

Take a few minutes to plan how, when, where and what you will do for movement over the next few days.