- Time: 30m
- This workout will be outside. You will want to choose a spot that you can quickly put your bike away, put on your running shoes and go.
- This workout should be at an easy pace since we are introducing the bike-run brick.
- Time: 15m
- Directly after your bike, walk for the first minute or two....slowly start increasing your pace into a run. You will run for 15 minutes.
- Cooldown by walking another 15 minutes.
- SportTime
- Walking15m
- Off day! Recover from yesterdays brick.
- Time: 12m
- Distance: 400.00 yards
- Swim 400 yards continuous freestyle.
- Time: 30m
- This workout will be outside. You will want to choose a spot that you can quickly put your bike away, put on your running shoes and go.
- This workout should be at an easy pace since this is the bike-run brick.
- Time: 15m
- Directly after your bike, walk for the first minute or two....slowly start increasing your pace into a run. You will run for 15 minutes.
- Cooldown by walking another 15 minutes.
- SportTime
- Walking15m
- Time: 16m
- 7' walking for a warmup followed by
- 16' continuous running
- Then 7' walking for a cooldown.
- SportTime
- Walking14m
Day 127
Day 128
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 129
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 130
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 131
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 132
![](/img/tot02.png)
BIKE
Comments and Definitions
Off day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 133
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
This week we will focus on the bike-to-run transition.