Training Week

All sessions at 9 pm · rides with your friend · ride days are ride only

This week only: rest tonight, ride Tue, Upper B Wed, legs Fri. Full pattern from Sun 25.

What each day hits

Upper Ride Legs + arms Lighter shade = light hit Recovering Ready

Three rules

Still soreDrop one set. Keep the day.
Legs heavy on a rideRide behind your friend.
Friday legsStop quads 2–3 reps short. Load hamstrings.