- Time: 30m
- This bike workout will be a trainer workout at the gym. For the first 10 minutes, put your bike in an easy gear maintaining a 90-95 cadence. This will loosen your legs up from the swim and warm them up. The last 20 minutes you can increase the resistance to a normal workout.
- Time: 12m
- Distance: 400.00 yards
- Swim 400 continuous. The first 300 will be at a pace you can sustain without problem while the last 100 will be at a faster pace. Try to make your last 25 as fast as you can while still maintaining good form.
- This workout will be followed by a bike trainer workout at your gym. Try to make the transition as quick as possible.
- Time: 16m
- 7' walking for a warmup followed by
- 16' continuous running
- Then 7' walking for a cooldown.
- SportTime
- Walking14m
- Time: 30m
- This bike workout will be a trainer workout at the gym. For the first 10 minutes, put your bike in an easy gear maintaining a 90-95 cadence. This will loosen your legs up from the swim and warm them up. The last 20 minutes you can increase the resistance to a normal workout.
- Time: 12m
- Distance: 400.00 yards
- Swim 400 continuous. The first 300 will be at a pace you can sustain without problem while the last 100 will be at a faster pace. Try to make your last 25 as fast as you can while still maintaining good form.
- This workout will be followed by a bike trainer workout at your gym. Try to make the transition as quick as possible.
- Time: 16m
- 7' walking for a warmup followed by
- 16' continuous running
- Then 7' walking for a cooldown.
- SportTime
- Walking14m
Day 50
Day 51
BIKE
SWIM
RUN
Day 52
BIKE
SWIM
RUN
Sports
Day 53
BIKE
Comments and Definitions
Off Day!
SWIM
RUN
Day 54
BIKE
SWIM
RUN
Day 55
BIKE
SWIM
RUN
Sports
Day 56
BIKE
Comments and Definitions
Off day!
SWIM
RUN
The next two weeks before race week you will be working on transitions and brick workouts to better prepare you. Since your schedule will be a little different this week, today is an off day.