📅 Weekly Schedule

Day Type Workout
Monday Recovery Active recovery: 30min light walk, foam rolling, stretching
Tuesday Strength Full body workout: - Close grip bench press 3x8 @ 115 lbs - Cable seated row 3x11 @ 120 lbs - Barbell shoulder press 3x7 @ 85 lbs - Assisted pull up 3x2 @ 50 lbs - Dumbbell lying tricep extension 3x9 @ 20 lbs - Dumbbell incline curl 3x8 @ 20 lbs - Walking lunges 3x8 @ 20 lbs - Lying leg curl 3x10 @ 125 lbs
Wednesday High-Intensity Cardio Running intervals: 6x400m @ 5K pace with 90s jog recovery
Thursday Swim Technique-focused swim: - Warm-up: 200m easy freestyle - Drills: 4x50m kickboard, 4x50m pull buoy, 4x50m one-arm drill - Main set: 4x100m freestyle with focus on high elbow catch - Cool-down: 100m easy backstroke
Friday Strength Full body workout: - Romanian deadlifts 3x9 @ 225 lbs - Leg press 3x14 @ 280 lbs - Dumbbell bent over row 3x10 @ 65 lbs - Cable bicep curls 3x8 @ 100 lbs - Cable tricep pushdown 3x8 @ 140 lbs - Dumbbell lat raises 3x10 @ 10 lbs - Lying bicep curl 3x8 @ 20 lbs - Walking lunges 3x9 @ 20 lbs
Saturday Brick Workout + Content Creation - Bike: 30min at 85-90rpm, Zone 2 - Run: 20min easy pace, Zone 2 - Content: Create a video log of the brick workout, focusing on transition techniques and feelings post-workout
Sunday Long Run 6mi easy pace, Zone 2

🎯 Training Goals

  • Complete 800m swim with proper technique
  • Bike 60min at 85-90rpm, Zone 2
  • Run 12mi at Zone 2, HR <150
  • Maintain 2x/week full body strength sessions

🚀 Startup Goals

  • Complete core features for MVP launch
  • Acquire 10 beta users by end of week
  • Publish 2 pieces of content documenting startup progress

📊 Weekly Targets

Cardio Volume:

  • Swim: 800m
  • Bike: 60 minutes
  • Run: 12 miles

Strength:

  • Close grip bench press: 3x8 @ 115 lbs
  • Romanian deadlifts: 3x9 @ 225 lbs

Startup:

  • MVP core features completed
  • 10 beta users acquired

Recovery:

  • 7+ hours of sleep per night
  • Active recovery on Monday

📱 Content Strategy

Theme: “Week 1 of Triathlon Training and Startup MVP Launch”

Platform Status Topic
Twitter Published “Day 1 of triathlon training: Focused on swim technique and bike form. #TriathlonJourney #StartupLife”
Blog Draft “Week 1 of Triathlon Training: Setting the Foundation”
YouTube Published “My First Brick Workout: Transition Techniques and Post-Workout Feelings”

🤖 AI Rationale

Given Ryan’s current state and goals, this protocol focuses on building a solid foundation for his triathlon training while maintaining his strength and supporting his startup efforts. The week starts with a recovery day to ensure he is well-rested for the upcoming challenges. The strength sessions are designed to maintain his current lifts while gradually increasing volume and intensity. The high-intensity cardio session on Wednesday provides a necessary metabolic challenge without interfering with the strength sessions. The swim workout on Thursday emphasizes technique, which is crucial for a beginner. The brick workout on Saturday combines biking and running, simulating race conditions and providing valuable content for his audience. The long run on Sunday helps build endurance and mental toughness. The startup goals are integrated to ensure that his business continues to progress alongside his training.

🧬 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