| Day | Phase | Training |
| Monday | Pre conditioning | 1 Hour: Self selected pace - Self selected cadence |
| Tuesday | REST | |
| Wednesday | 1.5 Hours: Try to keep cadence high throught (>90 RPM) | |
| Thursday | REST | |
| Friday | Cross Training: 1-2 hours of Gym / Pilates / core stability training | |
| Saturday | 1 Hour: Self selected cadence | |
| Sunday | 1.5 Hours: Try to keep cadence high throughout (>90 RPM) |
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