• Week 1
    Print Week

    • Day 29

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • 1x25 on 60' rest for a warmup then
      • 5x75 on 30' rest between intervals
      RUN

        Day 30

        BIKE
          SWIM
            RUN
            • Time: 16m
            • You are now up to a solid 4 minutes of running for the 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 31

            BIKE
            • Time: 30m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • You will now be doing solid 100 yard/meter freestyle intervals!
            • 4x100 on 30' rest between intervals
            RUN

              Day 32

              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 33

                  BIKE
                  • Time: 30m
                  • This is your off day or switch with the next run/walk workout.
                  SWIM
                  • Time: 12m
                  • Distance: 400.00 yards
                  • You are now doing 150 yard/meter intervals!
                  • 1x50 with 30' rest
                  • 3x150 with 30' rest between intervals.
                  RUN

                    Day 34

                    BIKE
                      Comments and Definitions

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

                      SWIM
                        RUN

                          Day 35

                          BIKE
                            SWIM
                              RUN
                              • Time: 16m
                              • This workout has you doing 5-6 minute intervals
                              • 6' walking for a warmup
                              • 5' running then 1' walking
                              • 6' running then 1' walking
                              • 5' running then 1' walking
                              • 5' walking for a cooldown
                              Sports
                              • Sport
                                Time
                              • Walking
                                14m