10 minutes easy warm up
---
4 x
- 15 seconds very hard/sprint
- 45 seconds easy
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4 x
- 45 seconds @ 5k effort
- 45 seconds easy
---
Remaining duration steady effort

200 easy warm up, 15 sec rest

150 done as: 25 kick, 25 swim, 25 fist drill (repeat), 10s rest

6 x 25 band only (if you don't have a band, you can use an old bike tube), 15s rest
Swim w/ band how to: https://www.youtube.com/watch?time_continue=19&v=0prPd6gjQqc
---
3 x
- 300 pull strong, 20s rest 
- 100 easy backstroke, 15s rest

-10 minutes easy
-3 x 20 seconds "on", 40 seconds "off" (on = hard to very hard, in a moderate gear)
--
>5 x 2 Mins done as-->
- :10 seated sprint
- 1:50 recovery
---
-7 Mins @70-80%FTP
---
>5 x 2 Mins done as-->
- :10 seated sprint
- 1:50 recovery
---
-7 Mins @70-80%FTP
---
-5 minutes easy cool

200 build effort each 100, warm up, 30s rest
8 x 25 drill - done as 1) front balance, 1) side balance, repeat, 15s rest
6 x 25 build from easy to hard over the course of the 25, 15s rest


6x 25 super fast, 30 sec rest
100 easy swim, 10sec rest
6x 25 super fast, 30 sec rest
100 easy swim. 10sec rest
6x 25 super fast, 30 sec rest
100 easy swim.10sec rest
6x 25 super fast, 30 sec rest
100 easy swim. 10sec rest

Frequency has been shown to bring about benefits in conditioning and neuromuscular adaptation. These shorts sets are designed to add to your overall volume, without needing to account for recovery. They will also bring about the benefits mentioned here.

Easy to steady effort - anywhere in range is fine.

This ride is an aerobic endurance ride.

20 minutes warm up, ramping from 50-65% FTP

4 x
- 20 minutes @65-70% FTP
- 5 minutes easy spin

Easy to steady run as you feel, off the bike.
-
Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm. Think about quick turnover (cadence).

4 x 25 front balance, 10s rest
4 x 50 side balance, 15s rest (switch sides by 25)
4 x 50 six beat switch, 10s rest
2 x 400, steady, 25s rest
2 x 300, steady, 20s rest
200 cool down
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FRONT BALANCE - ARMS FRONT
https://www.youtube.com/watch?v=exLISmSusZw&list=PLo5nYbOHNzyvevZ2Vi-Az-_qilCNn-D-V&index=16&t=210s

SIDE BALANCE DRILL
https://www.youtube.com/watch?v=RRJmTzBZ7u8&list=PLo5nYbOHNzyvevZ2Vi-Az-_qilCNn-D-V&index=17&t=6s

SIX BEAT SWITCH - SIDE BALANCE
https://www.youtube.com/watch?v=sqN3D7YCbZg&list=PLo5nYbOHNzyvevZ2Vi-Az-_qilCNn-D-V&index=18&t=0s

Before you run: Do some activation for the body. Here's a good list of items. Select a combination of these - and vary them from day to day. Total activation time should be 15 minutes :-)

You are not doing ALL of these exercises - you can pick a mix of 8-12 and do one set of each, or pick fewer and do 2-3 sets of each. As you like :-)

Vary these up!

DYNAMIC STRETCH OPTIONS
Calves: https://www.youtube.com/watch?v=7Zs4hh4cp98

Full range of dynamic stretch motions: https://www.runnersworld.com/health-injuries/a20821629/a-dynamic-stretching-routine/

PLANKS:
- Plank - 30-60 seconds
- Side plank - 30-60 seconds
- Side plan w/ hip lift - 15-20 lifts per side

BRIDGES:
- Bridges (one legged, to really isolate the glute on each side) - 15-20 reps
- Bridges - straight legs on a stability ball - 15-20 reps
- Bridges - bend legs on a stability ball - 15-20 reps

LEG LIFTS:
- Side leg lifts - 10 reps with leg straight up, 10 reps with leg out just slightly (maybe 5 degrees) over the top one with foot inverted toward ground, then 10 more with leg out a little bit further than previous set (maybe 10 degrees) foot still inverted toward ground
- Leg circles - you get in position as if you are doing a leg lift. Lift the top leg, then do 5-10 circles of the leg in one direction. Then 5-10 circles in the opposite direction. THese are not huge sweeping arcs :-) - just little circles.

LUNGES
- Static lunges - 15-20 each leg (really focus on the glutes doing the work here) - so you lunge in position, one leg at a time
- Dynamic lunges - 15-20 - you alternate legs each lunge
- Walking lunges - 15-20 lunges, alternating legs, per walk
-Single leg lunges - 10-20 per leg (back leg is propped up on chair or other item. Make sure that item is STABLE!!)


SQUATS
- Lateral squats - w/ band, 15-20 reps to each side (so when you squat, you step to the left or right instead of just going straight down)
- Single leg squats (you can hold something for balance if you need to maintain form) - 10-20 reps per leg (or less if you need to maintain form!)
- Walking side squats (also sometimes called "monster walk" - 10-20 squats per side per walk


OTHER GOOD ACTIVATORS:
- alternate superman - 15-20 reps per leg
- clamshells - w/ band - 15-20 reps per leg
- Single leg deadlift - 10-20 reps per leg
- Calf raises - 10-20 reps (toes straight, toes inverted, toes everted)