Composite Performance

4 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

7 exercises · Strength comes first. The run is intentionally easy and builds running economy without compromising Friday.

1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

4 exercises · Speed exposure with one supporting lift. Bar velocity is the point — no grinders before tomorrow's run.

1 exercise · Run by current mile pace, not by guesswork. Every repetition should stay controlled.

4 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

7 exercises · Strength comes first. The run is intentionally easy and builds running economy without compromising Friday.

1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

4 exercises · Speed exposure with one supporting lift. Bar velocity is the point — no grinders before tomorrow's run.

1 exercise · Run by current mile pace, not by guesswork. Every repetition should stay controlled.

4 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

7 exercises · Strength comes first. The run is intentionally easy and builds running economy without compromising Friday.

1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

4 exercises · Speed exposure with one supporting lift. Bar velocity is the point — no grinders before tomorrow's run.

1 exercise · Run by current mile pace, not by guesswork. Every repetition should stay controlled.

4 exercises · Deload. Same speed, less load.

1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

7 exercises · Strength comes first. The run is intentionally easy and builds running economy without compromising Friday.

1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

4 exercises · Speed exposure with one supporting lift. Bar velocity is the point — no grinders before tomorrow's run.

1 exercise · Run by current mile pace, not by guesswork. Every repetition should stay controlled.

4 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

7 exercises · Strength comes first. The run is intentionally easy and builds running economy without compromising Friday.

1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

4 exercises · Speed exposure with one supporting lift. Bar velocity is the point — no grinders before tomorrow's run.

1 exercise · Run by current mile pace, not by guesswork. Every repetition should stay controlled.

4 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

7 exercises · Strength comes first. The run is intentionally easy and builds running economy without compromising Friday.

1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

4 exercises · Speed exposure with one supporting lift. Bar velocity is the point — no grinders before tomorrow's run.

1 exercise · Run by current mile pace, not by guesswork. Every repetition should stay controlled.

4 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

7 exercises · Strength comes first. The run is intentionally easy and builds running economy without compromising Friday.

1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

4 exercises · Speed exposure with one supporting lift. Bar velocity is the point — no grinders before tomorrow's run.

1 exercise · Run by current mile pace, not by guesswork. Every repetition should stay controlled.

4 exercises · Deload. Same speed, less load.

1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

7 exercises · Strength comes first. The run is intentionally easy and builds running economy without compromising Friday.

1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

4 exercises · Speed exposure with one supporting lift. Bar velocity is the point — no grinders before tomorrow's run.

1 exercise · Run by current mile pace, not by guesswork. Every repetition should stay controlled.

4 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

7 exercises · Strength comes first. The run is intentionally easy and builds running economy without compromising Friday.

1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

4 exercises · Speed exposure with one supporting lift. Bar velocity is the point — no grinders before tomorrow's run.

1 exercise · Run by current mile pace, not by guesswork. Every repetition should stay controlled.

4 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

7 exercises · Strength comes first. The run is intentionally easy and builds running economy without compromising Friday.

1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

4 exercises · Speed exposure with one supporting lift. Bar velocity is the point — no grinders before tomorrow's run.

1 exercise · Run by current mile pace, not by guesswork. Every repetition should stay controlled.

4 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

7 exercises · Strength comes first. The run is intentionally easy and builds running economy without compromising Friday.

1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

3 exercises · Tapered speed exposure only. Leave no fatigue for the mile test.

1 exercise · Short and crisp. Finish wanting another rep so the mile test starts on fresh legs.

2 exercises · Test pull-ups first, then take a full recovery and warm up for the mile. Split morning and evening if practical.

2 exercises · Deliberately easy. A few crisp singles to stay sharp for tomorrow — stop well short of anything hard.

2 exercises · Clean first, while you are freshest — it is the more technical lift. Work up in singles and stop on the first miss.

1 exercise · Short and easy. Three brief efforts at threshold keep the legs sharp for tomorrow — full rest tends to leave them flat.

1 exercise · 20 min all-out after a full warm-up. FTP is 95% of the 20-minute average. Three days clear of the barbell work, so this should be the freshest you have been all block.