Monday:
Mountain biking: steady 10 min. at PE 8; 6—8 intervals (1 min at PE 9, 3 min. at PE 8, 1 min. at PE 9); follow with 10 min. at PE 8 + 10 min. 3-D stretching
Tuesday:
Balance disk squat (2 sets, 2 disks) + 15 min. 3-D stretching
Wednesday:
Trail running: steady 10 min. at PE 8; 6—8 intervals (1 min. at PE 9, 3 min. at PE 8, 1 min. at PE 9); follow with 10 min. at PE 8
Thursday:
Mountain plyos: 30 min. of intervals (1 min. work at PE 8; 2 min. rest at PE 3) + balance disk squat (2 sets, 2 disks)
Friday:
Rest day + 15 min. stretching
Saturday:
Hiking: steady 10 min. at PE 8; 6—8 intervals (1 min. at PE 9, 3 min. at PE 8, 1 min. at PE 9); steady 10 min. at PE 8 + balance disk squat (2 sets, 2 disks)
Sunday:
Hike, bike, or run for fun
