Monday – Easy/Off

Beginner:  Off
Intermediate:  Off
Distance:  Off
Elite: Off
Alternate:  Bike – Spin in an easy gear for 20 minutes after 5 minute warm-up.  Do a 5 minute cool-down when done.  Keep the heart hate at 60% of max.

Tuesday – Medium

Wednesday – Easy

Thursday – Medium

Friday – Medium

Saturday – Easy

Sunday – Hard