Hills: road, trail or treadmill on incline · Flat: road or track
HR per km: enter your average HR for each km split, separated by commas (e.g. 128, 130, 131)
Leg strength (gym)
Warm-up: 10 min on the bike
4 sets per exercise, descending reps: 30 · 25 · 20 · 15 (5 kg increase)
Unilateral work is the priority
Low loads, high reps. Adjust the weight so you can complete all the reps
Tempo: lower 5× slower than you lift (e.g. 1 s up, 5 s down)
Rest, unilateral: one leg works while the other rests
Rest, bilateral: no more than 30 s between sets
Intense session, so finish with gentle stretching
Stretching
Hold 30 s (same leg), 2–3× per leg, alternating legs
Don't force the stretch. After long or intense sessions, stretch later in the day
Core, flexibility & proprioception
Static holds: 6 × 40 s, planks and bridges progressing to single-leg versions
Abdominals: 4 exercises, 15–20 reps
Glutes / pelvis: 6 exercises, 12–15 reps or 40 s
Optional with dumbbells at home: side bend, bow extension, Russian twist, V-up, V-sit cross jab
Proprioception: ~10 min of balance work, on a BOSU or similar at the gym, or at home
Also work on flexibility; a more specific class can help with this
Balance routine details to be added after the phone call with the coach.
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