👉 OPTION 1 - Professional Therapist. If possible, use a professional therapist to give you a full-body relaxing massage. 👉 OPTION 2 - Self Massage. Give yourself a gentle massage using a foam roller, massage stick, massage ball, etc.

👉 OPTION 1 - Pool ◼️ 5-mins floating (as deep as possible) ◼️ 5-mins choice swimming (low to moderate intensity) Repeat x 2 👉 OPTION 2 - Home bath ◼️ 20-mins immersion in warm water (as deep as possible)

👉 Alternate between 2-3-mins hot and 1-min cold for 2-4 repeats. 👉 The larger the temperature difference, the better. 👉 Whole-body immersion.

👉 Many methods but the easiest way is to use a guided meditation app such as: ◼️ Calm ◼️ Headspace

🧘‍♂️ [RAMP] Standing Mobility Warm-Up #01

👉 Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. ◼️ Alternating Knee Hugs ◼️ Alternating Quad Stretch ◼️ Alternating Piriformis Stretch ◼️ Standing Leg Swings (each leg) ◼️ Reverse Lunge with a Twist ◼️ Arm Circles

🚴 WU 20-Min

👉 Progressively increase the intensity, culminating in some very intense six-second efforts. ◼️ Use a relatively high gear, but one that allows the use of the same gear throughout. Example: large chainring, halfway up the rear cassette. 👉 Follow this timer: http://intervaltimer.com/timers/10371621 ◼️ 5:00 @ 90rpm ◼️ 2:00 @ 95rpm, 100rpm, 105rpm ◼️ 1:30 @ 110rpm, then 0:30 @ 120-130rpm ◼️ 2:00 @ 90rpm ◼️ (0:06 @ Max rpm (rev out), 2:00 @ 90rpm) x 3 ◼️ 0:42 @ 90rpm

🚴 3x 10 MINS

👉 Follow this timer: http://intervaltimer.com/timers/11398184 ◼️ 10-min @ HRZ/PZ 3/4 ◼️ 10-min Recovery (the last one of these will be a 10-min cool-down - gradually reduce your heart rate) Repeat x 3

🧘‍♂️ Full Body Foam-Roll

👉 Use a foam roller on the following body parts: ◼️ Thoracic Spine (Upper Back) x 15-20 ◼️ Lumbar Spine (Lower Back) x 15-20 ◼️ Glutes x 30s per side ◼️ Calves x 30s per side ◼️ Quads x 30s per side

🧘‍♂️ [RAMP] Mobility Warm-Up #07

👉 Book Opener x 8-10 per side 👉 Single-Leg Calf/Ankle Rock x 15-20 per side 👉 World's Greatest Stretch x 5 per side 👉 Couch Mobilisation x 60 seconds per side

💪 McGill Big 3

👉 McGill Big 3 ◼️ 4x McGill Twisted Curl-Up with 10s pause ◼️ 30s x Side-Plank ➡️ Windmill for middle 10s ◼️ 6x Bird-Dog with 3s pause ➡️ Bring knee and elbow together each rep Repeat x 3 circuits

💪 Hip Circuit #02

👉 Hip & Glute circuit: ➡️ Complete this barefoot, if possible ➡️ Fight to keep your balance ◼️ 4x Kneeling Hip Sequence (es) ◼️ 8x Side-Plank Clam from bench (es) Repeat x 3 circuits

💪 High-Threshold Stimulation #01

👉 Complete the following circuit: ◼️ 3 x Split-Jump (es) ◼️ 3x Press-Up Jump ➡️ Concentric only ◼️ 15m x Farmer's Walk ➡️ Only take small steps to avoid wiggling your hips 👉 Repeat x 3 sets

👉 10-min x Recovery Zone Intervals ➡️ Use any cardio equipment, such as bike/row/treadmill. ➡️ Drive HR to top of the blue zone in 15s 👉 Rest 45s

🧘‍♂️ [RAMP] Standing Mobility Warm-Up #01

👉 Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. ◼️ Alternating Knee Hugs ◼️ Alternating Quad Stretch ◼️ Alternating Piriformis Stretch ◼️ Standing Leg Swings (each leg) ◼️ Reverse Lunge with a Twist ◼️ Arm Circles

🚴 WU 20-Min

👉 Progressively increase the intensity, culminating in some very intense six-second efforts. ◼️ Use a relatively high gear, but one that allows the use of the same gear throughout. Example: large chainring, halfway up the rear cassette. 👉 Follow this timer: http://intervaltimer.com/timers/10371621 ◼️ 5:00 @ 90rpm ◼️ 2:00 @ 95rpm, 100rpm, 105rpm ◼️ 1:30 @ 110rpm, then 0:30 @ 120-130rpm ◼️ 2:00 @ 90rpm ◼️ (0:06 @ Max rpm (rev out), 2:00 @ 90rpm) x 3 ◼️ 0:42 @ 90rpm

🚴 2x 20 min Sweet Spot Intervals

👉 Follow this timer: http://intervaltimer.com/timers/11398279 ◼️ 20-min @ Sweet Spot ◼️ 10-min Recovery 👉 Repeat x 2, making the final recovery a 10-min Cool-Down

🧘‍♂️ Full Body Foam-Roll

👉 Use a foam roller on the following body parts: ◼️ Thoracic Spine (Upper Back) x 15-20 ◼️ Lumbar Spine (Lower Back) x 15-20 ◼️ Glutes x 30s per side ◼️ Calves x 30s per side ◼️ Quads x 30s per side

👉 Complete the following exercises x 2 rounds - work for 30 seconds with 10 seconds rest between each. ◼️ Bilateral Shoulder Flexion Stretch ◼️ 90/90 Switch ◼️ Kang Squat

👉 Complete the following exercises x 3 rounds - work for 40 seconds with 10 seconds rest between each. ◼️ Tall-Kneeling Spinal Wave ◼️ Half-Kneeling Windmill ◼️ Beast into Spiderman Twist

👉 Complete the following exercises x 2 rounds - work for 45 seconds with 15 seconds rest between each. ◼️ Hindu Press-Up ◼️ Inchworm ◼️ Lateral to Crossover Squat - swap sides on the 2nd round

👉 Complete the following exercises x 2 rounds - work for 60 seconds with 30 seconds rest between each. ◼️ Reverse Lunge into Sumo Squat

👉 Complete the following exercises x 1 round - work for 30 seconds with 10 seconds rest between each. ◼️ Child's Pose + Shoulder Rotation ◼️ Bretzel Stretch (either work both sides for an extra 30 seconds or split the time in half) ◼️ Couch Mobilisation (either work both sides for an extra 30 seconds or split the time in half)

🧘‍♂️ [RAMP] Standing Mobility Warm-Up #01

👉 Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. ◼️ Alternating Knee Hugs ◼️ Alternating Quad Stretch ◼️ Alternating Piriformis Stretch ◼️ Standing Leg Swings (each leg) ◼️ Reverse Lunge with a Twist ◼️ Arm Circles

🚴 WU 20-Min

👉 Progressively increase the intensity, culminating in some very intense six-second efforts. ◼️ Use a relatively high gear, but one that allows the use of the same gear throughout. Example: large chainring, halfway up the rear cassette. 👉 Follow this timer: http://intervaltimer.com/timers/10371621 ◼️ 5:00 @ 90rpm ◼️ 2:00 @ 95rpm, 100rpm, 105rpm ◼️ 1:30 @ 110rpm, then 0:30 @ 120-130rpm ◼️ 2:00 @ 90rpm ◼️ (0:06 @ Max rpm (rev out), 2:00 @ 90rpm) x 3 ◼️ 0:42 @ 90rpm

🚴 Tempo Intervals

👉 Follow this timer: http://intervaltimer.com/timers/11372920 ◼️ 10-min @ HRZ-3 ◼️ 5-min Easy Spin ◼️ 10-min @ HRZ-3 ◼️ 5-min Easy Spin ◼️ 10-min @ HRZ-3 ◼️ 10-min Cool Down

🧘‍♂️ Full Body Foam-Roll

👉 Use a foam roller on the following body parts: ◼️ Thoracic Spine (Upper Back) x 15-20 ◼️ Lumbar Spine (Lower Back) x 15-20 ◼️ Glutes x 30s per side ◼️ Calves x 30s per side ◼️ Quads x 30s per side

🧘‍♂️ [RAMP] Standing Mobility Warm-Up #01

👉 Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. ◼️ Alternating Knee Hugs ◼️ Alternating Quad Stretch ◼️ Alternating Piriformis Stretch ◼️ Standing Leg Swings (each leg) ◼️ Reverse Lunge with a Twist ◼️ Arm Circles

🚴 Road Warm-Up

👉 Spend the first 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually to the stated zones. 👉 If the main content of the session requires time in Z3 or 4 then add a couple of 6-second hard efforts to your warm-up.

🚴 VO2 Efforts

👉 Follow this timer: https://www.intervaltimer.com/shared/Pc8nd0lOjtcdtq22UDeY-VO2-Efforts ◼️ 5-min @ Threshold ◼️ 5-min Recovery @ Z1 ◼️ 3-min @ Threshold, 3-min Z1 Recovery x 6 ◼️ 10-min Recovery ◼️ 4-min @ Threshold, 4-min Z1 Recovery x 4 ◼️ 15-min Cool Down

🧘‍♂️ Full Body Foam-Roll

👉 Use a foam roller on the following body parts: ◼️ Thoracic Spine (Upper Back) x 15-20 ◼️ Lumbar Spine (Lower Back) x 15-20 ◼️ Glutes x 30s per side ◼️ Calves x 30s per side ◼️ Quads x 30s per side