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Week 2: Endurance and Strength

This is...

Monday (or Saturday)

60-minute ride with

-  slight increases in pace during the second half.


Sunday Suffer Fest

Group hill climb and team social at Derby hill.



Playground Circuit Training

Combine a 30-minute easy ride with sets of

  • step ups

  • lunges

  • planks

  • push-ups

  • chin-ups

2 circuits, 8-12 reps each exercise, using playground equipment for chin-ups.


Thursday Options -- Choose your Adventure!

  • Option A: 6 x 3-minute hill repeats with 5 minutes descent recovery.

  • Option B: 2 x 10 minutes tempo ride on a flat route with 5 minutes rest in between.

  • Option C: 8 x 30 seconds sprints with 4 minutes of easy pedaling recovery.



Active recovery day, focusing on light activity such as walking or easy pedaling

Get in Touch

Descender student-athletes, feel free to share any questions on Team Snap chat. 

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