Weekly Schedule
| Day | Type | Workout |
|---|---|---|
| Monday | Swim | 400m total: 100m warm-up, 200m drills (kicking, pulling), 100m 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 | 45 minutes indoor trainer: 15 minutes warm-up, 20 minutes at 85-95 RPM, 10 minutes cool-down |
| Thursday | Run | 4 miles easy pace (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 (easy pace) + 20 minutes run (easy pace) |
| Sunday | Rest/Recovery | Active recovery: 30 minutes light stretching or yoga |
Training Goals
- Build foundational swim technique and bike form
- Maintain strength and prevent muscle loss
- Ensure adequate recovery to support consistent training
Weekly Targets
Cardio Volume:
- Swim: 400m
- Bike: 45 minutes
- Run: 4 miles
Strength:
- Complete 2 full body strength sessions
- Focus on proper form and technique
AI Rationale
Given that this is Ryan’s first week transitioning into triathlon training, the focus is on building a solid foundation in swimming and cycling while maintaining his strength. The swim workout is designed to introduce basic techniques and build comfort in the water, starting with a manageable distance of 400m. The bike session emphasizes form and cadence, crucial for efficient cycling. Running is kept at a moderate pace to leverage Ryan’s existing marathon base without overloading his body.
Strength training remains a priority, with two full-body workouts per week to ensure balanced development and injury prevention. The workouts are structured to include a mix of upper and lower body exercises, with a focus on progressive overload.
The weekly targets are set to be achievable yet challenging, ensuring that Ryan can build consistency and gradually increase volume as his body adapts. The rest day on Sunday is essential for recovery, especially as Ryan is integrating multiple disciplines into his training regimen. This balanced approach aligns with the principle of “Recovery First” and sets the stage for sustainable, long-term progress.