Your training
Today
Your workout
Third strength session of the week. This session adds assisted dips for pressing variety and keeps lower-body volume moderate after Friday's threshold work. Choose dip assistance that allows smooth sets with 2–3 reps in reserve. Keep curls at the current load rather than progressing; 22.5 lb has already reached RPE 8–9.
Long Easy Aerobic
plannedControlled Threshold — 4 × 6
9 min treadmill warmup
Warm up 15 min 4 × 6 min at RPE 8 with 3 min very easy between. HR rise naturally to around 170 bpm. Cool down 12 min.
Easy Cardio + Core Control
45 min easy indoor bike at avg HR 138 bpm
Full Body B — Hinge + Push Variety
8 min treadmill warmup
Steady Aerobic Base
60 min indoor bike at avg HR 142 bpm
Full Body A — Progressive Pull + Press
8 min treadmill warmup
Zone 2 + Direct Abs
60 min indoor bike at about 140 bpm HR. Took a bit longer due to looking up new exercises.
Full Body Hypertrophy — Volume Return
10 min treadmill easy warmup