Cycle 7 april 24 to 30

Day 1 April 24 Day 4

Recovery day Session 2:
Swim:
c/o ian
Day 2 April 25 Day 5 April 28
Session 1: Strength and cond
Run For 3 sets
WU: Burpees 12
10 min easy run z1-2 Front lunges 12
MS: Rear lunges 12
6 min x 5 , in between z4, 2 min recovery per set Mountain climbers 12
CD: Squat jumps 12
10 min Push up 12
Session 2:swim c/o ian Squat to push press with dumbbell 12

Day 3 April 26 Day 6 April 29

Indoor bike Long run 1: 55
WU: 1 hour zone 2 run
5 min , 90 cadence, zone 2 MS:
6 min ( 30 sec single leg drills right and left) 7 min x 5 sets, zone 3, 3 min recovery per set
MS: CD:
6min x3 sets , 70-80 cadence, zone 4, 2 min 5 min
recovery
6 min x 3 sets, 80-90 cadence, zone 4 , 2 min
recovery
CD:
5 min
Day 4 april 27 Day 7 April 30
Interval run Long bike 3:00
WU: 10 min z2 Zone 2
5 min/ 7 min/ 9 min progression run Brick run 15 min
5min zone 4, then 3 min recovery, 7 min z4, 3 min Nutrition: badass 3 scoops/ 1 bottle (650ml)
recovery , then 9 min z3, 2 bottles for 3 hours
CD: 5 min
Cycle 8 may 1-7 unload week
Day 1 April 10 Day 4
Recovery day Session 2:
Swim:
c/o ian
Day 2 April 11 Day 5 April 14
Session 1: Strength and cond
Run For 3 sets
WU: Burpees 12
5 min easy run z1-2 Front lunges 12
MS: Rear lunges 12
5 min x 5 , in between z4, 2 min recovery per set Mountain climbers 12
CD: Squat jumps 12
10 min Push up 12
Session 2:swim c/o ian Squat to push press 12

Day 3 April 12 Day 6 April 15

Indoor bike Long run 1: 30
WU: 1 hour z2
5 min , 90 cadence, zone 2 4min x 5, z4, mind the cadence, 1 min
6 min ( 30 sec single leg drills right and left) recovery/set
MS: 5 min
5min x3 sets , 70-80 cadence, zone 4, 2 min Nutrition:
recovery 1 bottle badass( 3 scoops in 650 ml)
5 min x 3 sets, 80-90 cadence, zone 4 , 2 min
recovery
CD:
5 min
Day 4 april 13 Day 7 April 16
Interval run Long bike 2:00
5 min easy run Zone 2
MS:
7x 3 zone 4, mind the cadence, 3 min recovery Nutrtition: badass 1 bottle