- 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.
- Time: 35m
- Distance: 800.00 yards
- Easy Swim
- Easy
- 35
- 800
- Swim 16 laps (32 lengths) of the pool. Take a break if necessary.
- Time: 45m
- Bike Base
- Endurance
- 45
- 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. Keep HR in Zone 1-2.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 30m
- Run Endurance
- Aerobic Endurance
- 30
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.
- 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: 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. Keep HR in Zone 1-2.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 55m
- Run Endurance
- Aerobic Endurance
- 55
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.
- Time: 35m
- Distance: 600.00 yards
- Easy 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.
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- 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. Keep HR in Zone 1-2.
Day 29
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 30
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 31
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 32
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 33
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 34
![](/img/tot02.png)
BIKE
Comments and Definitions
Day Off!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 35
![](/img/tot02.png)
BIKE