Day 1: Bike Intervals shoot for at least 1 hour of riding
15 min warm up ramp spinning easy
5 x 1 minute high cadence (110+ rpms) with 1 minute of easy riding between.
2 x 3 minutes 80 % (moderately hard)
2 minutes easy in between
2 x 3 minutes 90 % (harder than previous. Sweating, legs working hard)
2 minutes easy in between
30 sec x 5 @ FTP (short and sweet but hard)
30 sec easy in between (spin your legs easy in between the hard efforts)
10 minutes easy cool down or longer if you have time for extra miles

Day 2: Off the bike work Strength or Yoga - it’s important to work all your muscles for strong core and back

https://www.youtube.com/watch?v=t6MPEjwDU8Q
Give me 5 min of cardio WU - your choice. Jog outside or treadmill or bike is best, but jumping jacks, or jogging works too.
25 bicycle crunches, SLOW, don't let knees go past 90 degrees, full extension of leg
20 mountain climbers
15 push ups
14 mountain climbers
20 leg raises - start 1" off ground, raise to 90 degrees, lower slooooowwww, hold 1 sec.
13 mountain climbers
10 push ups
12 mountain climbers
50 squats - no weight. Perfect form. Shoulder width feet, "sit in chair", back in alignment.
11 mountain climbers
10 push ups
10 mountain climbers
1 min plank hold
9 mountain climbers
50 regular crunches - slow and concentrated
8 mountain climbers
10 push ups.
7 mountain climbers

Day 3: Endurance Ride or Aerobic activity:
Today is the day to get out for a nice ride. Focus on keeping the effort strong and steady. If you pick a route with hills, make sure you are working and keeping a good cadence up the climbs. Use the downhills to recover a little and then keep a steady pace for the duration. Work on taking hydration and nutrition on your ride. You will need the fuel to keep you going on the longer days.

Day 4: YOGA stretch + Walk (to flush your legs)
https://www.youtube.com/watch?v=hhSCKMFNchM
Either walk or jog to loosen everything up! Use the yoga to lengthen and release tension

Day 5: Rest Day
Pick 1 day of the week to give yourself time to relax and recover from all the hard work. Preferably before you are putting in some solid time on the bike.

Day 6: Endurance Day on the bike!
At least a 2 HR ride add in 1x15 climb, on the climb every 5th minute accelerate a little and then return to zone 2 for the meat of the ride. Really just pick a route that has a few climbs/hills and work on getting up and over. It’s more about time on the bike than anything. Think building the foundation of a pyramid. We are at the base and working on the bottom so the top will be strong.

Day 7: Topping off more endurance. Your choice of activity today
Today needs to be an aerobic day. Go on a hike, a trail run, a swim or a bike ride.
If you are in a snowy area, go for a ski! Today is all about breathing and getting the heart rate pumping. Spend time working out and moving. This will help you on the longer days of the tour! Track your workouts and make sure you are hydrating with something other than water and eating snack along the way.