📅 Weekly Schedule
| Day | Type | Workout |
|---|---|---|
| Monday | Recovery | Rest day or light stretching/yoga |
| Tuesday | Strength | Full body workout (see template below) |
| Wednesday | Bike | 60min indoor trainer, focus on form and cadence (85-95rpm) |
| Thursday | Swim | 800m technique drills (400m kickboard, 400m drills) |
| Friday | Strength | Full body workout (see template below) |
| Saturday | Brick | 30min bike + 20min run, practice transitions, light intensity |
| Sunday | Long Run | 6mi easy pace (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
- Swim 800m with proper technique
- Bike 60min with consistent cadence
- Run 6mi at Zone 2 intensity
- Maintain full body strength with 2x/week workouts
🚀 Startup Goals
- Launch MVP with core features 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: 10 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 per week
Recovery:
- 7+ hours of sleep per night
- Active recovery on Mondays
📱 Content Strategy
Theme: “Transitioning from Marathon Running to Triathlon”
| Platform | Status | Topic |
|---|---|---|
| Published | “Day 1 of triathlon training: Focused on swim technique. #TriathlonJourney #SwimDrills” | |
| Blog | Drafted | “From Marathons to Triathlons: My Journey So Far” |
| YouTube | Scheduled | “Week 1 of Triathlon Training: What I Learned” |
🤖 AI Rationale
This protocol establishes a solid foundation for Ryan’s triathlon transition with 2x/week full body strength training. The full body approach on Tuesday and Friday allows for balanced muscle development while leaving adequate recovery between sessions. Swimming moves to Thursday to avoid back-to-back demanding days. The focus on technique in swimming and form in cycling will prevent injuries and build a strong base. The long run on Sunday builds endurance without compromising recovery. The content strategy aligns with his goals of documenting his journey and building an audience for his startup.
🧬 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