Weekly Schedule
| Day | Type | Workout |
|---|---|---|
| Monday | Swim | 800m technique drills: 4x200m (focus on form, slow and controlled) |
| 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 | 60min indoor trainer: 10min warm-up, 40min steady-state at 85-95rpm, 10min cool-down |
| Thursday | Run | 4mi easy run: Zone 2, HR <150 |
| Friday | Strength | Workout B: Dumbbell bench press 3x10 @ 65 lbs, Dumbbell rows 3x11 @ 75 lbs, Cable tricep push downs 3x10 @ 140 lbs, Cable bicep curl 3x9 @ 100 lbs, Dumbbell overhead lateral raise 3x10 @ 12 lbs, Machine seated leg press 3x10 @ 330 lbs, Lying hamstring curls 3x9 @ 130 lbs |
| Saturday | Brick | 30min bike + 20min run: Focus on smooth transitions and form |
| Sunday | Active Recovery | 30min light walk + stretching: Focus on hip flexors and IT band |
Training Goals
- Build a solid base in swimming and cycling while maintaining running fitness.
- Maintain full body strength through consistent 2x/week workouts.
- Ensure adequate recovery to prevent overtraining and injury.
Weekly Targets
Cardio Volume:
- Swim: 800m
- Bike: 60 minutes
- Run: 4 miles
Strength:
- Increase weight by 2.5-5 lbs on all exercises where possible.
- Ensure perfect form and control on all lifts.
AI Rationale
Given Ryan’s current state of zero compliance and zero sleep hours for the past three days, it’s clear that he needs a structured and manageable plan to get back on track. The focus this week is on building a solid base in swimming and cycling, leveraging his existing running base, and maintaining full body strength. The volume is kept relatively low to ensure he can handle the workload and recover effectively.
The swim workout focuses on technique drills to build a strong foundation, which is crucial for a beginner. The bike session is a steady-state ride to build endurance and get used to the cadence. The run is kept easy to avoid overloading his system, especially given his lower back soreness and the need to manage fatigue.
Strength workouts are scheduled on Tuesday and Friday to allow for adequate recovery between sessions. Each workout alternates between Workout A and Workout B to ensure balanced development and progressive overload. The brick workout on Saturday simulates race conditions and helps with transition practice, but the volume is kept low to prevent overtraining.
By focusing on consistency and gradual progression, this protocol aims to build a sustainable training routine that will support Ryan’s ambitious goals while minimizing the risk of injury and burnout.