- Time: 10m
- Run Endurance
- Aerobic Endurance
- 10
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 40m
- Distance: 800.00 yards
- Easy Swim
- 40
- 800
- Swim Drills Day. Like last week this workout is going to be about counting your strokes. Have you improved since last week? Swim 2 laps (4 lengths), and take a 1 minute break. Do this 7 more times for a total of 800 yards.
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 10m
- Run Endurance
- Aerobic Endurance
- 10
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 18m
- Distance: 600.00 yards
- Continuous Swim
- Endurance
- 18
- 600
- Swim 12 laps (24 lengths) of the pool. Take a break if necessary.
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Endurance
- Aerobic Endurance
- 20
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
- Time: 12m
- Distance: 400.00 yards
- Continuous Swim
- Endurance
- 12
- 400
- Swim 8 laps (16 lengths) of the pool. Take a break if necessary.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.
Day 22
RUN
SWIM
Day 23
BIKE
Strength
Day 24
RUN
SWIM
Day 25
BIKE
Strength
Day 26
RUN
SWIM
Day 27
BIKE
Comments and Definitions
Off Day!
SWIM
RUN
Day 28
BIKE