Monday:
Mountain biking: steady 10 min. at PE 7. 2—4 intervals (1 min. at PE 8; 3 min. at PE 7; 1 min. at PE 8). Follow with 10 min. at PE 7 + 10 min. 3-D stretching
Tuesday:
Rest day + 15 min. 3-D stretching
Wednesday:
Trail running: steady 10 min. at PE 7; 2—4 intervals (1 min. at PE 8; 3 min. at PE 7; 1 min. at PE 8); follow with 10 min. at PE 7 + balance disk squat (add weights)
Thursday:
Mountain plyos: 20 min. of intervals (30-second work at PE 7, 1-min. rest at PE 3)
Friday:
Rest day + 15 min. stretching
Saturday:
Hiking: steady 10 min. at PE 7; 2—4 intervals (1 min. at PE 8; 3 min. at PE 7; 1 min. at PE 8); finish with steady 10 min. at PE 7 + balance disk squat (add weights)
Sunday:
Hike, bike, or run for fun
