• Week 1
    Print Week

    • Day 99

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • This week our swim intervals are up to 150 yards/meters
      • 1x50 with 30' rest
      • 3x150 with 30' rest between intervals
      RUN

        Day 100

        BIKE
          SWIM
            RUN
            • Time: 16m
            • I new high of running with some 7 minute run intervals this week.
            • 6' walking for a warmup
            • 2' running then 1' walking
            • 7' running then 1' walking
            • 7' running then 1' walking
            • 5' walking for a cooldown
            Sports
            • Sport
              Time
            • Walking
              14m

            Day 101

            BIKE
            • Time: 30m
            • Warmup in an easy gear for 5 minutes then:
            • 20 minutes at a race pace followed by:
            • 5 minutes as fast as you can while maintaining good spinning forum (no wobbling).
            • *Race pace is not as fast as you can, it's a pace that you can comfortably maintain strongly for the full 20 minutes.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • 1x50 with 30' rest
            • 3x150 with 30' rest between intervals
            RUN

              Day 102

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

                  Day 103

                  BIKE
                  • Time: 30m
                  • Warmup in an easy gear for 5 minutes then:
                  • 20 minutes at a race pace followed by:
                  • 5 minutes as fast as you can while maintaining good spinning forum (no wobbling).
                  • *Race pace is not as fast as you can, it's a pace that you can comfortably maintain strongly for the full 20 minutes.
                  SWIM
                  • Time: 12m
                  • Distance: 400.00 yards
                  • 1x50 with 30' rest
                  • 3x150 with 30' rest between intervals
                  RUN

                    Day 104

                    BIKE
                      Comments and Definitions

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

                      SWIM
                        RUN

                          Day 105

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