On weight-lifting days, use light weights and focus on good form—if you're sore the next day, you pushed too hard.

Saturday
Cardio: Bike 40 min or run or XC-ski 30 min in Zone 1

Sunday
Cardio: Bike 50 min or run or XC-ski 40 min in Zone 2

Monday
Weight Work: 3 sets of 8 reps for each exercise

Tuesday
Rest: 15 min core work and stretches

Wednesday
Weight Work: Bike 15 min in Zone 1, then 3 sets of 8 reps for each exercise

Thursday
Cardio: Bike 40 min or run or XC-ski 30 min in Zone 1

Friday
Weight Work: Bike 15 min in Zone 2, then 3 sets of 8 reps for each exercise

On weight-lifting days, perform fewer, slower reps with heavier weights. Complete all the sets listed.

Saturday
Cardio: Bike 50 min or run or XC-ski 40 min in Zone 1

Sunday
Cardio: Bike 60 min or run or XC-ski 45 min in Zone 2

Monday
Weight Work: 5 sets of 6 reps for each exercise

Tuesday
Rest: 15 min core work and stretches

Wednesday
Weight Work: Bike 20 min in Zone 2, then 5 sets of 6 reps for each exercise

Thursday
Cardio: Bike 50 min or run or XC-ski 40 min in Zone 1

Friday
Weight Work: Bike 30 min in Zone 2, then 5 sets of 6 reps for each exercise

On weight-lifting days, use lighter weights than in week two. Lift with smooth, quick movements. Complete all the sets listed.

Saturday
Cardio: Bike 60 min or run or XC-ski 45 min in Zone 2

Sunday
Cardio: Bike 75 min or run or XC-ski 55 min in Zone 3

Monday
Weight Work: 6 sets of 12 reps for each exercise

Tuesday
Rest: 15 min core work and stretches

Wednesday
Weight Work: Bike 35 min in Zone 3, then 6 sets of 12 reps for each exercise

Thursday
Cardio: Bike 60 min or run or XC-ski 45 min in Zone 2

Friday
Weight Work: Bike 40 min in Zone 3, then 6 sets of 12 reps for each exercise