Weekly Split
Training Schedule
Monday
Cycle + Gym
1 hour cycling session. Add 30 to 45 minutes of gym work later in the day if energy is good.
Tuesday
Run + Core
1 hour run. Finish with gentle core training and light lower-body mobility work.
Wednesday
Cycle + HIIT
1 hour cycle. Optional 20 to 30 minute HIIT or upper-body gym session depending on recovery.
Thursday
Run + Strength
1 hour run. Add light strength work, keeping knee strain controlled and form focused.
Friday
Recovery Day
Rest, stretch, walk lightly, and focus on hydration. Prioritize mobility and knee recovery.
Saturday
Long Ride
Long cycle session around 3 hours. Keep intensity steady and fuel properly around the workout.
Sunday
Reset
Full rest or very light stretching. Let the body recover before starting the next week.