• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course. Keep RPE at 5-6 out of 10.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 2

    RUN
    • Time: 15m
    • Run Base
    • Endurance
    • 15
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    SWIM
    • Time: 18m
    • Distance: 600.00 yards
    • Pacing
    • Endurance
    • 18
    • 600
    • Swim 12 laps (24 lengths) of the pool. Take a break if necessary.

    Day 3

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • Ride on a flat course. Keep RPE at 5-6 out of 10.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 4

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    SWIM
    • Time: 35m
    • Distance: 800.00 yards
    • Easy
    • 35
    • 800
    • Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

    Day 5

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 6

          BIKE
          • Time: 1h 00m
          • Bike Base
          • Endurance
          • 60
          • Ride on a flat course. Keep RPE at 5-6 out of 10.
          SWIM
          • Time: 35m
          • Distance: 600.00 yards
          • Form Swim
          • Easy
          • 35
          • 600
          • Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.

          Day 7

          BIKE
          • Time: 30m
          • Bike Base
          • Endurance
          • 30
          • Ride on a flat course. Keep RPE at 5-6 out of 10.
          Comments and Definitions

          Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

          RUN
          • Time: 25m
          • Run Base
          • Endurance
          • 25
          • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.