Tuesday's Workout
Bike (Steady-State Cardio)
Moderate pace, longer duration
Cardio: Steady-State
- 1 Machine: [Stationary Bike / Spin Bike]
- 2 45-60 min at 70-75% max HR (moderate effort, can talk but not sing)
Weekly Training Overview
Monday
Strength (Upper Body) + Bike (HIIT)
Heavy lifting + short intense cycling
Tuesday
Bike (Steady-State Cardio)
Moderate pace, longer duration
Wednesday
Strength (Lower Body) + Bike (Recovery Ride)
Leg strength + light cycling
Thursday
Bike (HIIT or Sprints)
Short, high-intensity intervals
Friday
Strength (Full Body) + Bike (Optional Light Ride)
Compound lifts + optional cardio
Saturday
Bike (Long Endurance Ride)
45-60 min moderate pace
Sunday
Rest / Mobility / Stretching
Active recovery