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Cardio Workout (You choose between Run or Bike workout)
Movements: Run/Walk or Bike/Stationary Bike
WARM UP (Treadmill/Outdoor Jog or Bike/Stationary Bike)
-Treadmill/Outdoor Jog:  10 minute light jog or walk.  You should keep your heart rate between 60-70%. After your warm up do the following mobility exercises to help open your hips and warm up you muscles and tendons.
Or
-Bike/Stationary Bike:  Easy pedal pace and resistance.  Simply try to elevate your heart rate to 70% and get your muscles and tendons warm before your cycling workout.  After the warm up do the following mobility exercises.
MOBILITY
-Right to Right/Left to Left: In a plank, take your right foot towards your right hand, then alternate left foot towards left hand. Try to get your toes as close to, or in front of your finger: 10 reps on each side.
-Right to Right Hold: In a plank, take your right foot towards your right hand and HOLD it. From there, concentrate on your left hip flexor, and slowly raise your hips up and down: 15 reps.
-Left to Left Hold: In a plank, take your left foot towards your left hand and HOLD it. From there, concentrate on your right hip flexor, and slowly raise your hips up and down: 15 reps.
RUN WORKOUT
 
10% hill for 30 seconds HR 75-85%
Recover 2 minutes HR 55-65%
8% hill for 1 minute HR 80-90%
Recover 2 minutes HR 55-65%
6% hill for 90 seconds HR 80-90%
Recover for 2 minutes HR 55-65%
4% hill for 2 minutes HR 75-85%
Recover for 4 minutes HR 55-65%
Then work back up on incline
4% HR 75-85%
6% HR 80-90%
8% HR 80-90%
10% HR 80-95%
Finisher is:
1% incline for .1 HR 75-85%
2% incline for .1 HR 75-85%
3% for .1 HR 80-90%
4% for .1 HR 80-90%
5% for .1 HR 85-95%
Break for 1 minute HR 60-70%
5% for .1 HR 85-95%
4% for .1 HR 80-90%
3% for .1 HR 80-90%
2% for .1 HR 75-85%
1% for .1 HR 75-85%
CYCLING WORKOUT
-Heaviest resistance (100%) you can handle BIG HILL for 30 seconds. HR 80-90%
Recover 2 minutes. HR 55-65%
-A little lighter resistance(80%) hill for 1 minute. HR 80-90%
Recover 2 minutes. HR 55-65%
-60% resistance hill for 90 seconds. HR 75-85%
Recover for 2 minutes. HR 55-65%
4% resistance hill for 2 minutes. HR 75-85%
Recover for 4 minutes. HR 50-60%
Then work back up on incline
40% HR 75-85%
60% HR 75-85%
80% HR 80-90%
100% HR 80-90%
Finisher is:
10% resistance incline for 1:00. HR 80-90%
40% incline for 1:00. HR 70-80%
60% for 1:00. HR 75-85%
80% for 1:00. HR 80-90%
100% for 1:00 HR 85-95%
Break for 1 minute HR 60-70%
100% for 1:00. HR 85-95%
80% for 1:00. HR 80-90%
60% for 1:00. HR 75-85%
40% for 1:00. HR 75-85%
10% for 1:00. HR 70-80%
5:00 cool down ride. HR 60-70%
GREAT JOB