📅 Weekly Schedule

Day Type Workout
Monday Recovery Rest day or light stretching/yoga
Tuesday Strength Full body strength session: - Close grip bench press 3x7 @ 115 - Cable seated row 3x10 @ 130 - Barbell shoulder press 3x7 @ 85 - Assisted pull up 3x2 @ 50 - Dumbbell lying tricep extension 3x8 @ 20 - Dumbbell incline curl 3x7 @ 20 - Walking lunges 3x7 @ 20 - Lying leg curl 3x9 @ 125
Wednesday Swim 800m swim: 4x200m with 1:00 rest between sets. Focus on technique and form.
Thursday Bike 60min indoor cycling: Warm-up 10min, 40min at 85-95rpm, Cool-down 10min.
Friday Strength Full body strength session: - Close grip bench press 3x7 @ 115 - Cable seated row 3x10 @ 130 - Barbell shoulder press 3x7 @ 85 - Assisted pull up 3x2 @ 50 - Dumbbell lying tricep extension 3x8 @ 20 - Dumbbell incline curl 3x7 @ 20 - Walking lunges 3x7 @ 20 - Lying leg curl 3x9 @ 125
Saturday Brick 30min bike + 20min run. Practice transitions. Post-workout content creation.
Sunday Long Run 6mi run at Zone 2 (HR <150). Clear schedule for endurance.

🎯 Training Goals

  • Build a solid aerobic base in swimming and cycling.
  • Maintain running fitness without overtraining.
  • Ensure 2x/week full body strength sessions to preserve muscle mass and prevent injury.

🚀 Startup Goals

  • Complete core features for 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: 12 miles

Strength:

  • Maintain 300 lbs deadlift, 225 lbs squat, 155 lbs bench press
  • Progressive overload on key lifts

Startup:

  • 6+ hours of deep work daily
  • 1 piece of content created each week

Recovery:

  • 7+ hours of sleep per night
  • Active recovery or rest on Mondays

📱 Content Strategy

Theme: “Transitioning to Triathlon and Building a Startup”

Platform Status Topic
Twitter Planned Daily training updates and insights
Blog Planned Weekly reflection on triathlon training and startup progress
YouTube Planned Weekly vlog summarizing the week’s activities and lessons learned

🤖 AI Rationale

Given that this is the first week and there is no historical data, the protocol focuses on establishing a solid foundation in all areas. The primary goal is to build a strong aerobic base in swimming and cycling while maintaining running fitness. Strength training is scheduled twice a week to preserve muscle mass and prevent injury. The startup goals are aligned with the long-term vision, ensuring that deep work is prioritized while content creation is used to document the journey. The schedule is designed to balance training, recovery, and startup work, with a focus on sustainability and gradual progression.

🧬 Human Notes

[Placeholder for Ryan to add his own adjustments/notes]

CRITICAL RULES:

  1. If compliance was >85% and sleep >7hrs avg → Increase volume 5-10%
  2. If compliance was 70-85% → Hold volume steady
  3. If compliance was <70% OR sleep <6.5hrs avg → Reduce volume 10-20%
  4. Always include 2x strength sessions (maintain 300 DL, 225 squat)
  5. Balance triathlon + startup work (6+ hrs deep work/week)
  6. Saturday = brick workout + content creation
  7. Sunday = long run day (clear schedule, good for endurance)
  8. Monday = recovery/rest day always