2 x 10 minutes ON; 5 minutes OFF
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These efforts are done at "Tempo" for the duration, while the "cross" is done at Sweet Spot, then returned to Tempo.
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1-4 min @ SST WATTs
5-9 min @ TEMPO
9-10 min @ SST WATTS
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Criss-Cross Intervals are meant to help simulate when climbing or during a ride that has surges with other riders or the terrain. The terrain, often kicks and requires a bit of a harder effort, then eases back. In essence, going harder, when already going hard.
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5 minutes of Recovery @ Zone 2 watts & HR

Aerobic running for 20mins of this session.

Finish with:
1) 4*20sec FAST striders. With form and tall posture. 40sec EASY walking btw.
2) 6*8sec hill sprints on a decently steep hill (4-6%), walk back down as recovery. High power and high explosiveness.

Allow for a c/d after your efforts.

Nice long stretch to end.

Warm Up:
200 m with fins as
100 loose
100 side kick ( 50 R side, 50 L side)

Technical development:

4 x100 m kick, drill swim with Fins as below: s @ 10’ rest
50 side kick ( switch sides at 25 m)
25 underwater dog paddle drill
25 swim smooth

8x50 m drill @ 10’ rest
2 as 25 m Single Arm on R, 25 m swim
2 as 25 m Single Arm on L, 25 m swim
2 as steady swim
2 as 25 m easy, 25 m build to fast

200 m swim @ 30’ rest
-swim steady, feel the technique

Main Set:
6x 50 m pulling with anchor paddles @ 10’ rest
-feel strength on catch

3x100m pull with regular paddles @ 15’ reset
-Strong effort
200 m pull no paddles @ 20’ rest
-Steady
2x 50 m Fast pull @ 20’ rest

100 EZ cool down

Ideal series for a Friday to prep for the weekend, stimulate some stability and open the muscles and joints up.

Yoga Kiss (Yoga With Adriene)
https://youtu.be/qiu1SYtAdBg

Steady ride with a focus on developing and building your aerobic base thus bringing in more endurance and foundational fitness to the strength work and aerobic capacity work we will be doing here in this 8-week block.

No structure today but volume. 

You need not use this builder but gives you the visual for a steady state ride.

This run is best done off the bike and should include a few hills. What's a few hills? Whatever you got and that will be enough. 

Wse hills to work some form on a fatigued body from the ride and resistant breakdown in stride, posture and responsiveness with glute activation.

This run can act as either your warm up or cool down (or both). 

Looking for a minimum of 15mins of running, real running, for one more run stimulus to the skeletal system this week. 

Only 15mins that hugs the Core Foundation session.

Warm Up:
10x Alternating Lunges
10x Pigeon Pose Standing (alternate legs)
https://youtu.be/fQDzbfggEU8
20x internal rotation whip kicks (each leg)
https://youtu.be/9T1O8OlkgFs
10 steps out, 10 steps back - Sky Reach Walks (fingers to the sky) on tippy toes REACH HIGH
2x

Set 1 - 3x through this series.
10x Wall Sprints (push the wall down while sprinting into it)
20x Body Ball roll outs (mini pulses)
20x Glut Hip Bridge w Band – small pulses, heavy bands
6x push ups (to your ability)
20x Clam Shells (like Jane Fondo!) with band at knees.
20x in plank position - alternating knee to opposite elbow
Take short break then repeat 3x.

Set 2- 3x through this series.
15x SL RDL reach
https://youtu.be/8IBot3CdZC8
20x Body Ball back extensions w weight if you have some (light weight)
20x monster walks with band at calves - 20 to the right, 20 to the left. LOW squat.
15x Side plank openers with weight
20x bear crawls
Take short break then repeat 3x.

Set 3 - 3x through this series.
12x SL squat to Bench/Stool
30sec running fast, high knees, powerfully, in place (this is all core).
20x banded YTW's
https://youtu.be/ukb8ddILpK0
30x Russian twist w weight
Take short break then repeat 3x.

Cool Down with a stretch. 1-5mins.