• Week 1
    Print Week

    • Day 85

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • This week you are increasing our main freestyle intervals to 75 yards/meters.
      • 1x25 with 60' rest for a warmup then
      • 5x75 with 30' rest between intervals
      RUN

        Day 86

        BIKE
          SWIM
            RUN
            • Time: 16m
            • This week you are doing solid 4 minute run intervals.
            • 5' walking for a warmup
            • 4' running then 1' walking.
            • 4' running then 1' walking
            • 4' running then 1' walking
            • 4' running then 1' walking
            • 5' walking for a cooldown
            Sports
            • Sport
              Time
            • Walking
              14m

            Day 87

            BIKE
            • Time: 30m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • 1x25 with 60' rest for a warmup then
            • 5x75 with 30' rest between intervals
            RUN

              Day 88

              BIKE
                SWIM
                  RUN
                  • Time: 16m
                  • 5' walking for a warmup
                  • 4' running then 1' walking
                  • 4' running then 1' walking
                  • 4' running then 1' walking
                  • 4' running then 1' walking
                  • 5' walking for a cooldown
                  Sports
                  • Sport
                    Time
                  • Walking
                    14m

                  Day 89

                  BIKE
                  • Time: 30m
                  • Easy bike ride around the neighborhood or trails.
                  SWIM
                  • Time: 12m
                  • Distance: 400.00 yards
                  • 1x25 with 60' rest for a warmup then
                  • 5x75 with 30' rest between intervals
                  RUN

                    Day 90

                    BIKE
                      Comments and Definitions

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

                      SWIM
                        RUN

                          Day 91

                          BIKE
                            SWIM
                              RUN
                              • Time: 16m
                              • 5' walking for a warmup
                              • 4' running then 1' walking
                              • 4' running then 1' walking
                              • 4' running then 1' walking
                              • 4' running then 1' walking
                              • 5' walking for a cooldown
                              Sports
                              • Sport
                                Time
                              • Walking
                                14m