Weekly plan

  • 1x Strength session
  • 2x Muscular endurance circuit/interval session
  • 2 x Hill sprints/stairs
  • 1 x Long slow  run
  • 1 x Long slow  bike
  • 1 x Lactate threshold run (hard 5-10km OR 1 x Lactate threshold cycle (hard 30mins for distance)
  • 1- 2 x MTB session (60 mins- 100mins)
  • 1-2 x Boxing session
  • 5 x Foam rolling/stretching session


The actual reality:


Technique/strength session with Sharon Anyos

27km cycle
Body Attack Aerobics Class
27km Cycle

Press ups 10-15-20
Cleans 7-13-7 (30kg)
Chin ups 10-15-20
BB Row 7-13-7 (38kg)
Boxing 1 min
Lunges (overhead carry 20kg) 10-20-30

16km Road ride
Body Attack Aerobics Class
16km Road cycle

Circuit -3 sets
20x Pressups
20x Squats (60kg)
20x Chin ups
60min Road cycle -pm
70Min ROad cycle -am
65min road cycle -pm
75 min road cycle-am

Session with Sharon Anyos

  • Warm up:15lunges, 20 jumping jacks, 20 Climbers x3
  • Circuit (repeated twice): 
  • {2x DB row with 2x step lunges}x 15 reps (@16kg &@12.5kg)
  • 2mins hard running on treadmill (not turned on, manually using it)
  • Walking press ups x20
  • 2mins hard run pushing treadmill
  • 20 Burpees/20 squat wall throws
  • 2mins hard run pushing treadmill
  • {2x press ups on Barbell with 2x Barbell row (@32kg)
  • 2mins hard run, pushing treadmill

90min MOuntain Bike ride

Strength session
– Squats 90kg
– Deadlift 80kg
– Cable row 50kg
– Chin ups
-Chest press 55kg
-Press ups

Road ride

Hard run
Kangaroo Point Stairs x 10 hard

Intensity Training
30 Jumping Jacks, 5 Burpees, 20 Climbers – on the minute, every minute x 15mins

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