top of page

Week 4: Turn it up to 11
(more volume)

Monday (or Saturday)

90-minute ride aiming to

- increase overall speed compared to Week 1's ride


Sunday Suffer Fest

Group hill climb and team social at Derby hill.



Playground Circuit Training

Combine a 30-minute easy ride with sets of

  • squats

  • lunges

  • planks

  • push-ups

  • chin-ups

  • burpees

2 circuits, 8-12 reps each exercise, using playground equipment

for chin-ups.


Thursday Options -- Choose your Adventure!

  • Option A: 1 x 40 minutes at a moderately high, consistent effort.

  • Option B: 5 x 5 minutes at high intensity (close to race effort) with 5 minutes of recovery.

  • Option C: Power sprints: 12 x 20 seconds all-out effort with 2 minutes and 40 seconds of easy pedaling.



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. 

  • Instagram
  • White Facebook Icon
bottom of page