Weekly Schedule
| Day | Type | Workout |
|---|---|---|
| Monday | Swim | 800m freestyle, focus on technique (200m drills, 400m continuous, 200m cool down) |
| 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 | 60 minutes indoor trainer, focus on form and cadence (85-95rpm) |
| Thursday | Run | 4 miles easy pace (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 | 30 minutes bike + 20 minutes run, focus on smooth transitions |
| Sunday | Rest | Active recovery: 30-minute walk + stretching |
Training Goals
- Build a solid base in swimming and cycling
- Maintain and gradually increase running volume
- Preserve full body strength with consistent 2x/week workouts
Weekly Targets
Cardio Volume:
- Swim: 800m
- Bike: 60 minutes
- Run: 4 miles
Strength:
- Complete 2 full body strength sessions
- Progressive overload on key lifts
AI Rationale
Given Ryan’s current state and the lack of historical performance data, this protocol focuses on building a solid foundation in the new disciplines of swimming and cycling while maintaining his existing running base. The strength training is designed to preserve and gradually increase his full body strength, which is crucial for injury prevention and overall performance.
The swim session on Monday is kept relatively short (800m) to focus on technique, which is essential for a beginner. The bike session on Wednesday is also kept to a manageable 60 minutes to ensure proper form and cadence. The run on Thursday leverages Ryan’s existing running base but keeps the intensity low to prevent overtraining.
Strength training is scheduled on Tuesday and Friday to allow adequate recovery between sessions. The workouts are balanced and include a mix of upper and lower body exercises to ensure comprehensive development.
The brick workout on Saturday is a low-volume session to practice transitions, which is critical for triathlon success. Sunday is a rest day with active recovery to promote recovery and prevent burnout.
This protocol is designed to be sustainable and to set the stage for progressive overload in the coming weeks, aligning with Ryan’s long-term goals of completing a half ironman and achieving top 0.01% performance across multiple domains.