• Week 1
    Print Week

    • Day 78

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • This week you are eliminating a little bit more rest in the intervals.
      • 8x50 freestyle with 30" rest between intervals
      RUN

        Day 79

        BIKE
          SWIM
            RUN
            • Time: 16m
            • This week you are increasing your run intervals to 3-4 minutes.
            • 6' walking for a warmup then 3' run
            • 1' walking then 3' run
            • 1' walking then 4' run
            • 1' walking then 3' run
            • 1' walking then 3' run
            • 4' walk as a cooldown
            Sports
            • Sport
              Time
            • Walking
              14m

            Day 80

            BIKE
            • Time: 30m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • 8x50 freestyle with 30" rest between intervals
            RUN

              Day 81

              BIKE
                SWIM
                  RUN
                  • Time: 16m
                  • 6' walking for a warmup then 3' run
                  • 1' walking then 3' run
                  • 1' walking then 4' run
                  • 1' walking then 3' run
                  • 1' walking then 3' run
                  • 4' walk as a cooldown
                  Sports
                  • Sport
                    Time
                  • Walking
                    14m

                  Day 82

                  BIKE
                  • Time: 30m
                  • Easy bike ride around the neighborhood or trails.
                  SWIM
                  • Time: 12m
                  • Distance: 400.00 yards
                  • 8x50 freestyle with 30" rest between intervals
                  RUN

                    Day 83

                    BIKE
                      Comments and Definitions

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

                      SWIM
                        RUN

                          Day 84

                          BIKE
                            SWIM
                              RUN
                              • Time: 16m
                              • 6' walking for a warmup then 3' run
                              • 1' walking then 3' run
                              • 1' walking then 4' run
                              • 1' walking then 3' run
                              • 1' walking then 3' run
                              • 4' walk as a cooldown
                              Sports
                              • Sport
                                Time
                              • Walking
                                14m