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Interval Training on Bike + Strength Endurance

Light Bike ride as a part of warm-up
Then:
5x400m Up-hill Ride HR target 175bpm+
Recover down hill to to the start position. Start riding again when the heart rates drops to below 120bpm
Then:
10 mile Bike ride varied inclines
Then:
Cool down and SMR Work

Afternoon Assistance session
Dynamic Mobility Warm-up
Then:
3×3 BB Cleans
3×20 BB Back Squats
3×20 BB Step-ups
3×20 GHD Sit-ups
3×20 GHD Back Extensions
Minimal Rest between sets of each exercise
Then:
Cool down
Endurance workout, Interval Training for Road Race, Leeds Personal Trainer

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Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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