Weekly Schedule
| Day | Type | Workout |
|---|---|---|
| Monday | Swim | 800m technique-focused swim (drills: freestyle kick, side-kick, catch-up drill) |
| 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 @ 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 | 30min bike + 20min run, focus on smooth transitions |
| Sunday | Rest | Active recovery: 30min walk, stretching, foam rolling |
Training Goals
- Build swim and bike base while preserving running fitness
- Maintain full body strength 2x/week
- Ensure adequate recovery to support high compliance
Weekly Targets
Cardio Volume:
- Swim: 800m
- Bike: 60 minutes
- Run: 4 miles
Strength:
- Progressively increase weights by 2.5-5 lbs where applicable
- Maintain form and technique in all lifts
AI Rationale
This protocol is designed to establish a solid foundation for Ryan’s transition into triathlon while preserving his existing running base and maintaining full body strength. Given the lack of historical data, the initial volume is kept moderate to ensure Ryan can adapt and build consistently without overreaching. The focus on technique in swimming and cycling is crucial for a beginner, as it will prevent injury and build efficiency. Strength training is scheduled twice a week to ensure balanced development and injury prevention, with progressive overload recommendations to gradually increase difficulty. The inclusion of a brick workout on Saturday simulates race conditions and helps Ryan practice transitions, which are critical in triathlon. The rest day on Sunday ensures adequate recovery, supporting the principle of consistency over intensity.
By adhering to this structured plan, Ryan can build a strong base for his half ironman goal while also making progress in his startup and ML/AI engineering pursuits.