• Week 1
    Print Week

    • Day 36

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • 1x50 with 30' rest
      • 3x150 with 30' rest between intervals
      RUN

        Day 37

        BIKE
          SWIM
            RUN
            • Time: 16m
            • Your running intervals are up to 7 minutes for this workout.
            • 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 38

            BIKE
            • Time: 30m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • We are a few weeks away from a straight 400!
            • 2x200 on 1' rest between
            RUN

              Day 39

              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
                  Sports
                  • Sport
                    Time
                  • Walking
                    14m

                  Day 40

                  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
                  • 2x200 on 1' rest between sets
                  RUN

                    Day 41

                    BIKE
                      Comments and Definitions

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

                      SWIM
                        RUN

                          Day 42

                          BIKE
                            SWIM
                              RUN
                              • Time: 16m
                              • For this workout you have two 8 minute running intervals.
                              • 6' walking for a warmup
                              • 8' running then 1' walking
                              • 8' running then 1' walking
                              • 6' walking for cooldown
                              Sports
                              • Sport
                                Time
                              • Walking
                                14m