📅 Weekly Schedule
| Day | Type | Workout |
|---|---|---|
| Monday | Swim | 625m |
| Tuesday | Strength | Full body workout (see template below) |
| Wednesday | Rest | Light yoga and/or stretching |
| Thursday | Bike | 60min indoor trainer, focus on form and cadence (85-95rpm) |
| 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 625m 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
- Create weekly long form content and translate to short form with content planner
📊 Weekly Targets
Cardio Volume:
- Swim: 625m
- 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: “Progress in Triathlon Transition”
| Platform | Status | Topic |
|---|---|---|
| Published | “Day 8 of triathlon training: Increased swim distance to 1000m. #TriathlonJourney #SwimDrills” | |
| Blog | Drafted | “Week 2 of Triathlon Training: Progress and Challenges” |
| YouTube | Scheduled | “Week 2 of Triathlon Training: What I Learned” |
🤖 AI Rationale
This protocol continues to build a solid foundation for Ryan’s triathlon transition while maintaining his strength. The increase in swim distance from 800m to 1000m is a logical progression based on his previous compliance and sleep metrics. The focus remains on technique in swimming and form in cycling to 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 strength sessions (maintain 300 DL, 225 squat)
- 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