• Week 1
    Print Week

    • Day 113

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • Here it is! The workout you have been waiting for:
      • 1x400...NO REST! Don't lose count. If it helps, bring coins to represent each 100 and slide them over every 100.
      RUN

        Day 114

        BIKE
          SWIM
            RUN
            • Time: 16m
            • Here it is! Today is a major milestone as you are now running 16 minutes straight.
            • 7' walking for a warmup followed by
            • 16' continuous running
            • Then 7' walking for a cooldown
            • CONGRATULATIONS!
            Sports
            • Sport
              Time
            • Walking
              14m

            Day 115

            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
            • 1x400 continuous
            RUN

              Day 116

              BIKE
                SWIM
                  RUN
                  • Time: 16m
                  • 7' walking for a warmup followed by
                  • 16' continuous running
                  • Then 7' walking for a cooldown.
                  Sports
                  • Sport
                    Time
                  • Walking
                    14m

                  Day 117

                  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
                  • 1x400 continuous
                  RUN

                    Day 118

                    BIKE
                      Comments and Definitions

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

                      SWIM
                        RUN

                          Day 119

                          BIKE
                            SWIM
                              RUN
                              • Time: 16m
                              • 7' walking for a warmup followed by
                              • 16' continuous running
                              • Then 7' walking for a cooldown.
                              Sports
                              • Sport
                                Time
                              • Walking
                                14m