Week 4: Day 7

Rest...next week we'll pick it up a bit!

Week 4: Day 6

Bike/Run

Foundation Ride for 0:45:00 at 60-70% max HR

followed by a 0:20:00 run.

Week 4: Day 5

Run

Foundation Run- run for 0:20:00 at 60-70% max HR

Week 4: Day 4

Swim

Warm up- 200
Drill Set- 6 x 25 (RI 0:10)
Threshold Interval- 2 x 200 (RI 0:45) at 80-85% max HR (fast).
Cool Down- 200

Week 4: Day 3

Bike

Short Hill Climb

Total ride time is 0:45:00.
During your ride, find a hill and pedal up it for 1:00 followed by 2:00 active rest (go downhill pedaling slowly)

Week 4: Day 2

Run

Foundation Run

Run for 0:20:00 at 60-70% max HR

Week 4: Day 1

Swim

Warm Up- 200
Drill Set- 6 x 25 (RI :10)
Base Interval 3 x 100 (RI :05) at 60-70% max HR
Cool Down- 200

Week 4 Breakdown

This was not a good week for me. I missed the last 4 days trying to kick this cold. Hopefully I'll be 100% tomorrow.

Day 1: Swim
Day 2: Run
Day 3: Bike
Day 4: Swim
Day 5: Run
Day 6: Bike
Day 7: Rest

Week 4 is a recovery week...enjoy it!

Week 3: Day 7

REST!

do a little stretching

Week 3: Day 6

Run

Foundation Run- 0:25:00 at 60-70% max HR

Week 3: Day 5

Bike

Foundation Ride- 0:45:00 at 60-70% max HR

Week 3: Day 4

Swim

Warm Up- 200

Drill Set- 6 x 25 (RI 0:10)

Farlek Interval- 4 x 100 (25 easy/25 hard/25 easy/25 hard) RI 0:10

Cool down- 200

Week 3: Day 3

Run

Foundation Run- 0:25:00 at 60-70% max HR

Wee 3: Day 2

Bike

Foundation Ride- 0:45:00 at 60-70% max HR

Week 3: Day 1

Swim

Warm Up- 200

Drill Set- 6 x 25 (RI 0:10)

Base Interval- 4 x 100 (RI:05)

Cool Down- 200

Week 3 Breakdown

This is the last week of the base phase.

Your goal this week is to hang in there-you have a recovery week next week.

Day 1-Swim
Day 2-Bike
Day 3-Run
Day 4-Swim
Day 5-Bike
Day 6-Run
Day 7-Off

Week 2: Day 7

Rest day!

do a little stretching

Week 2: Day 6

Bike + Run

Foundation Ride 0:30:00 at 60-70% of your max HR

followed by a 0:10:00 run.

Week 2: Day 2

Swim

Warm up: 200
Drill set: 6 x 25 (RI 0:10)
Base interval: 3 x 100 (Ri: 0:05)
Cool down: 200

Week 2: Day 1

another foundation run

Run for 0:20:00 at 60-70% max HR.

Weights- Chest, Back & Abs

Week 2: breakdown

Day one: Run
Day two: Swim
Day three: Bike
Day four: Run
Day five: Swim
Day six: Bike
Day seven: Rest

Week 1: Day 7

Rest day!

I recommend doing a little stretching today...other than that, take it EASY! You've earned it.

Week 1: Day 6

Last day of week 1!

Foundation Run

Run for 0:20:00 at 60-70% of your max HR.

I'm also going to hit the gym and do a leg workout.

Week 1: Day 5

Bike

Foundation Ride

0:30:00 with your HR at 60-70% of your max.