📅 Weekly Schedule
| Day | Type | Workout |
|---|---|---|
| Monday | Recovery | Rest or light stretching/yoga (30 min) |
| Tuesday | Strength | Full body workout (see template below) |
| Wednesday | Bike | 30 min bike + 20 min run + content creation session (1 hour) |
| Thursday | Swim | 800m swim with technique drills (focus on breathing and form) |
| Friday | Strength | Full body workout (see template below) |
| Saturday | Brick | 60 min indoor trainer, focus on cadence (85-95 RPM) |
| Sunday | Long Run | 6 miles easy run (HR <150) |
Full Body Workout Template
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Close grip bench press | 3 | 7 | 115 |
| Cable seated row | 3 | 10 | 130 |
| Barbell shoulder press | 3 | 7 | 85 |
| Assisted pull up | 3 | 2 | 50 |
| Dumbbell lying tricep extension | 3 | 8 | 20 |
| Dumbbell incline curl | 3 | 7 | 20 |
| Walking lunges | 3 | 7 | 20 |
| Lying leg curl | 3 | 9 | 125 |
🎯 Training Goals
- Establish a consistent swim routine focusing on technique
- Build a solid cycling base with proper form and cadence
- Maintain running endurance without increasing intensity
- Maintain full body strength with 2x/week workouts
🚀 Startup Goals
- Complete core features of MVP by January 2026
- Acquire 10 beta users by February 2026
- Generate first $1 in revenue by February 2026
📊 Weekly Targets
Cardio Volume:
- Swim: 800m
- Bike: 60 minutes
- Run: 14 miles
Strength (2x/week full body):
- Close grip bench press: 115 lbs 3x7
- Cable seated row: 130 lbs 3x10
- Barbell shoulder press: 85 lbs 3x7
- Walking lunges + lying leg curl for lower body
Startup:
- 6+ hours of deep work on MVP development
- 10 beta users signed up by end of week
Recovery:
- 7+ hours of sleep per night
- Active recovery or rest on Monday
📱 Content Strategy
Theme: “Transitioning to Triathlon: Week 1”
| Platform | Status | Topic |
|---|---|---|
| Draft | “Starting my triathlon journey! First swim today, focusing on technique.” | |
| Blog | Draft | “Week 1: Laying the Foundation - Swim, Bike, and Run Basics” |
| YouTube | Draft | “Day 1 of Triathlon Training: Swim Technique Drills” |
🤖 AI Rationale
Given Ryan’s profile and the lack of historical data, this protocol focuses on establishing a solid base in swimming and cycling while maintaining his running endurance and strength. The initial swim volume is kept low to focus on technique, which is crucial for a beginner. Cycling starts with indoor training to build form and cadence, essential for efficient biking. Running remains at a moderate volume to leverage his existing base without overloading. Two strength sessions per week ensure he maintains his hard-earned gains. The startup goals are aligned with his MVP launch timeline, ensuring a balanced approach between training and deep work. The content strategy leverages his training experiences to build an engaged audience and validate his product.
🧬 Human Notes
[Placeholder for Ryan to add his own adjustments/notes]
CRITICAL RULES:
- If compliance was >85% and sleep >7hrs avg → Increase volume 5-10%
- If compliance was 70-85% → Hold volume steady
- If compliance was <70% OR sleep <6.5hrs avg → Reduce volume 10-20%
- Always include 2x full body strength sessions (Tuesday/Friday)
- Balance triathlon + startup work (6+ hrs deep work/week)
- Saturday = brick workout + content creation
- Sunday = long run day (clear schedule, good for endurance)
- Monday = recovery/rest day always