Weekly Schedule

Day Type Workout
Monday Recovery Active recovery: 30min light walk, foam rolling, stretching
Tuesday Strength Workout A: - 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: 4x800m @ 10K pace with 2min 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 Workout B: - Dumbbell bench press 3x10 @ 60 lbs - Dumbbell rows 3x11 @ 70 lbs - Cable tricep push downs 3x10 @ 140 lbs - Cable bicep curl 3x9 @ 100 lbs - Dumbbell overhead lateral raise 3x10 @ 10 lbs - Machine seated leg press 3x10 @ 320 lbs - Lying hamstring curls 3x9 @ 125 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

Weekly Targets

Cardio Volume:

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

Strength:

  • Close grip bench press: 3x9 @ 115 lbs
  • Romanian deadlifts: 3x10 @ 225 lbs

AI Rationale

Given Ryan’s current state and the lack of compliance and sleep data from the previous week, this protocol is designed to start with a manageable volume and intensity to ensure consistency and prevent burnout. The week begins with a recovery day to ensure Ryan is well-rested for the upcoming challenges. The strength sessions are slightly increased in volume and intensity to promote progressive overload while maintaining form and preventing injury. The high-intensity cardio session on Wednesday is adjusted to 4x800m intervals to provide a metabolic challenge without overloading the body. The swim workout on Thursday continues to focus on 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. This balanced approach aims to build a solid foundation for Ryan’s triathlon training and startup efforts.

Startup Goals

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

Content Strategy

Theme: “Week 2 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 2 of Triathlon Training: Building the Foundation”
YouTube Published “My Second Brick Workout: Transition Techniques and Post-Workout Feelings”

Human Notes

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