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Interval Training on Bike + Strength Endurance

Light Bike ride as a part of warm-up
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
10 mile Bike ride varied inclines
Cool down and SMR Work

Afternoon Assistance session
Dynamic Mobility Warm-up
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
Cool down
Endurance workout, Interval Training for Road Race, Leeds Personal Trainer

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Valentine Rawat
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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