đź“… Weekly Schedule

Day Type Workout
Monday Recovery Rest day (optional light stretching)
Tuesday Strength Full body strength (Close grip bench press 3x8 @ 115, Cable seated row 3x11 @ 130, Barbell shoulder press 3x8 @ 85, Assisted pull up 3x3 @ 50, Dumbbell lying tricep extension 3x9 @ 20, Dumbbell incline curl 3x8 @ 20, Walking lunges 3x9 @ 20, Lying leg curl 3x10 @ 125)
Wednesday Cardio Running intervals: 6x400m @ 5K pace with 90s jog recovery
Thursday Strength Full body strength (Close grip bench press 3x8 @ 115, Cable seated row 3x11 @ 130, Barbell shoulder press 3x8 @ 85, Assisted pull up 3x3 @ 50, Dumbbell lying tricep extension 3x9 @ 20, Dumbbell incline curl 3x8 @ 20, Walking lunges 3x9 @ 20, Lying leg curl 3x10 @ 125)
Friday Cardio Steady-state bike: 45 minutes at 85-95 RPM
Saturday Brick 30-minute bike + 20-minute run + content creation (document transition experience)
Sunday Cardio Long run: 6 miles at Zone 2 (HR <150)

🎯 Training Goals

  • Complete 1,000 meters of swimming with proper technique
  • Bike 45 minutes at 85-95 RPM
  • Run 6 miles at Zone 2 (HR <150)
  • Maintain full body strength with progressive overload

🚀 Startup Goals

  • Complete 6+ hours of deep work on startup MVP
  • Publish 1 piece of content documenting the week’s progress

đź“Š Weekly Targets

Cardio Volume:

  • Swim: 1,000m
  • Bike: 45 minutes
  • Run: 12 miles

Strength:

  • Close grip bench press: 3x8 @ 115 lbs
  • Cable seated row: 3x11 @ 130 lbs
  • Barbell shoulder press: 3x8 @ 85 lbs
  • Assisted pull up: 3x3 @ 50 lbs

Startup:

  • 6+ hours of deep work

Recovery:

  • 7+ hours of sleep per night
  • 1 rest day (Monday)

📱 Content Strategy

Theme: “Transitioning from Marathon to Triathlon”

Platform Status Topic
Twitter Published “Day 1 of triathlon training: Focused on swim technique and bike cadence. #TriathlonJourney”
Blog Drafted “From Marathons to Triathlons: My Journey in Multi-Sport Training”
YouTube Scheduled “Week 1: Setting Up My Triathlon Training Plan”

🤖 AI Rationale

Given Ryan’s current state as a beginner in swimming and cycling but experienced in running, this protocol focuses on building a solid base in all three disciplines while maintaining strength. The week starts with a recovery day to ensure Ryan is well-rested, followed by two strength sessions to preserve and build full-body strength. The inclusion of one high-intensity cardio session (running intervals) and one steady-state bike session helps build endurance and speed. The long run on Sunday and the brick workout on Saturday simulate race conditions and prepare Ryan for the demands of a half ironman. The startup goals ensure that deep work is prioritized, and the content strategy leverages Ryan’s training experiences to build an audience and validate the product.

🧬 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
  9. HIGH INTENSITY CARDIO: Include exactly ONE high-intensity cardio session per week:
    • Running intervals: 6x400m @ 5K pace with 90s jog recovery, OR 4x800m @ 10K pace
    • Cycling intervals: 5x3min at threshold (RPE 8) with 2min easy spin
    • Schedule on Wednesday or Thursday (NOT on heavy strength days)
    • Alternate between running and cycling each week
  10. EXERCISE VARIETY: Ensure workout variety compared to last week:
    • Rotate at least 2 accessory exercises (use variations: incline vs flat, dumbbell vs barbell)
    • Vary rep ranges: if last week was 3x8, try 4x6 or 3x10 this week
    • For cardio: if last week was steady-state, include intervals; if intervals, include a tempo run
    • REFERENCE THE LAST WEEK’S PROTOCOL ABOVE - do not copy it exactly
  11. PROGRESSIVE OVERLOAD: Use the exercise history data to set specific targets:
    • Reference actual weights/reps from history, not just ryan.md defaults
    • Apply progression recommendations from the history section above
    • If no history for an exercise, use ryan.md baseline