Weekly Schedule
| Day | Type | Workout |
|---|---|---|
| Monday | Swim | 400m freestyle (200m warm-up, 200m main set) |
| 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 | Bike | 45 minutes indoor trainer, focus on form and cadence (85-95rpm) |
| Thursday | Run | 4 miles easy (HR <150) |
| 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 | 30 minutes bike + 20 minutes run, focus on smooth transitions |
| Sunday | Active Recovery | 30 minutes light swim or walk, stretching |
Training Goals
- Establish a consistent triathlon training routine
- Maintain full body strength 2x/week
- Ensure adequate recovery to prevent overtraining
Weekly Targets
Cardio Volume:
- Swim: 700m
- Bike: 45 minutes
- Run: 4 miles
Strength:
- Complete all planned strength workouts
- Focus on form and progressive overload
AI Rationale
Given the lack of data from the previous week, this protocol starts conservatively to establish a solid base for triathlon training while preserving Ryan’s strength. The swim and bike sessions are kept short and focused on technique to avoid overwhelming Ryan, especially since he is new to these disciplines. The run volume is maintained at a manageable level to leverage his existing marathon base without overloading his system. Strength training is scheduled twice a week to ensure balanced development and injury prevention. The brick workout on Saturday is designed to practice transitions, which is crucial for triathlon success. The active recovery day on Sunday ensures that Ryan has time to recover and prepare for the next week’s training. This balanced approach aligns with Ryan’s goal of achieving top 0.01% performance sustainably over the long term.