Weekly Schedule
| Day | Type | Workout |
|---|---|---|
| Monday | Swim | 800m technique-focused (drills: 200m kickboard, 200m pull buoy, 200m freestyle, 200m mixed) |
| 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, focus on form and cadence (85-95rpm) |
| 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 |
| Sunday | Rest | Active recovery: 30min walk + stretching, focus on hip flexors/IT band |
Training Goals
- Establish a consistent triathlon training routine
- Maintain and slightly increase full body strength
- Ensure adequate recovery to prevent burnout
Weekly Targets
Cardio Volume:
- Swim: 800m
- Bike: 60 minutes
- Run: 4 miles
Strength:
- Increase weight by 2.5-5 lbs on all lifts where possible
- Add 1-2 reps to each set where form is solid
AI Rationale
Given Ryan’s current state and the lack of data from the previous week, this protocol focuses on establishing a solid base for triathlon training while maintaining his strength. The swim session is designed to introduce technique-focused drills, which are crucial for a beginner. The bike session emphasizes form and cadence, essential for building a strong foundation on the bike. The run session leverages Ryan’s existing marathon base but keeps the intensity low to avoid overtraining.
Strength training is maintained twice a week to ensure balanced development and prevent muscle loss. The workouts alternate between Workout A and Workout B to provide variety and target different muscle groups effectively. The brick workout on Saturday simulates race conditions and helps Ryan get used to transitioning between disciplines.
This protocol is designed to be manageable and sustainable, ensuring that Ryan can build a strong foundation without risking injury or burnout. The focus on recovery and consistency will help him achieve his long-term goals of completing a half ironman and maintaining his strength.