5:00 am - 7:00 am Hills running 6km

7:00 am - 10:00 am Lower body and core workout

5:00 am - 6:00 am Speed Training 4/8km

6:00 am - 7:00 am Spinning and Core workout

5:00 am - 7:00 am Midweek LSD 15 -20km

7:00 am - 8:00 am Upper body workout

5:00 am - 6:00 am Speed Training 4/8km

6:00 am - 7:00 am Core Workouts

REST

5:00 am - 8:00 am Long Runs 25 -30km

4:00 pm - 6:30 pm Cycling: 40 – 60km

5:00 am - 7:00 am Recovery Runs 15 -20km