• Week 1
    Print Week

    • Day 106

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • We are a few weeks away from a straight 400!
      • 2x200 on 1' rest between intervals
      RUN

        Day 107

        BIKE
          SWIM
            RUN
            • Time: 16m
            • Almost there! You are running 8 minute intervals this week.
            • 6' walking for a warmup
            • 8' running then 1' walking
            • 8' running then 1' walking
            • 6' walking for cooldown
            Sports
            • Sport
              Time
            • Walking
              14m

            Day 108

            BIKE
            • Time: 30m
            • Warmup in an easy gear for 5 minutes then:
            • 20 minutes at a race pace followed by:
            • 5 minutes as fast as you can while maintaining good spinning forum (no wobbling).
            • *Race pace is not as fast as you can, it's a pace that you can comfortably maintain strongly for the full 20 minutes.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • 2x200 on 1' rest between sets
            RUN

              Day 109

              BIKE
                SWIM
                  RUN
                  • Time: 16m
                  • 6' walking for a warmup
                  • 8' running then 1' walking
                  • 8' running then 1' walking
                  • 6' walking for cooldown
                  Sports
                  • Sport
                    Time
                  • Walking
                    14m

                  Day 110

                  BIKE
                  • Time: 30m
                  • Warmup in an easy gear for 5 minutes then:
                  • 20 minutes at a race pace followed by:
                  • 5 minutes as fast as you can while maintaining good spinning forum (no wobbling).
                  • *Race pace is not as fast as you can, it's a pace that you can comfortably maintain strongly for the full 20 minutes.
                  SWIM
                  • Time: 12m
                  • Distance: 400.00 yards
                  • 2x200 on 1' rest between sets
                  RUN

                    Day 111

                    BIKE
                      Comments and Definitions

                      This is your off day or switch with the next walk workout.

                      SWIM
                        RUN

                          Day 112

                          BIKE
                            SWIM
                              RUN
                              • Time: 16m
                              • 6' walking for a warmup
                              • 8' running then 1' walking
                              • 8' running then 1' walking
                              • 6' walking for cooldown
                              Sports
                              • Sport
                                Time
                              • Walking
                                14m