Protocol

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: ...

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: ...

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: ...

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: ...

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: ...

Training Philosophy All sets to 1 rep in reserve (1 RIR) — stop when you could do one more Supersets where marked to keep sessions tight Progression rule: if first set hits 12+ reps at 1 RIR, add 5 lbs next week Log reps as you go — no fixed rep targets, just weight and effort Weekly Schedule Day Type Workout Monday Swim 400-800m freestyle (scale to energy) Tuesday Strength A See below Wednesday Bike 45 min indoor trainer (85-95 RPM, HR <150) Thursday Run 4 miles easy (HR <150) Friday Strength B See below Saturday Brick 30 min bike + 20 min run Sunday Active Recovery 30 min light swim or walk + stretching Strength A (Tuesday) Based on Feb 10 actuals with progression applied. ...

Weekly Schedule Day Type Workout Monday Swim 400m freestyle (200m warm-up, 200m main set) 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, focus on form and cadence (85-95rpm) Thursday Run 4 miles easy (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 Active Recovery 30 minutes light swim or walk, stretching Training Goals Establish a consistent triathlon training routine Maintain full body strength 2x/week Ensure adequate recovery to prevent overtraining Weekly Targets Cardio Volume: ...

Weekly Schedule Day Type Workout Sunday Recovery 30min walk, stretching, foam rolling Monday Light Strength Workout A (reduced volume): - Close grip bench press 2x6 @ 100 lbs - Cable seated row 2x8 @ 100 lbs - Barbell shoulder press 2x5 @ 70 lbs - Assisted pull up 2x2 @ 60 lbs - Walking lunges 2x6 @ bodyweight Tuesday Easy Swim Gentle swim focus: - 200m easy freestyle - 4x50m drill work (no pressure) - 200m easy choice stroke Wednesday Recovery Walk 45min Zone 1 walk, optional light stretching Thursday Light Strength Workout B (reduced volume): - Dumbbell bench press 2x8 @ 50 lbs - Dumbbell rows 2x8 @ 60 lbs - Cable tricep push downs 2x8 @ 120 lbs - Machine seated leg press 2x8 @ 280 lbs Friday Easy Run 3mi easy pace, Zone 2, no pressure on pace Saturday Choice Day Pick: 30min bike trainer OR 4mi walk OR rest completely Recovery Protocol Goals Restore daily routine without pressure Complete 50% of planned activities (better than recent 0%) Focus on 2 core habits consistently Build back gradually to prevent repeat pattern Weekly Targets (Reduced Volume) Cardio Volume: ...

THE SINGLE HABIT “In bed by [YOUR TIME] with phone in other room” Daily Sleep Protocol Day Sleep Focus Optional Activities (Only if sleep habit done) Sunday Set bedtime alarm, phone out by 9 PM 30min walk Monday Repeat sleep routine, track quality Light strength (if energy high) Tuesday Wind-down 30min earlier than target Easy swim (if slept 7+ hours) Wednesday Perfect the phone-free bedroom Recovery walk Thursday Consistency day - no changes Light strength (if energy high) Friday Week review: what helped sleep? Easy run (if sleep streak intact) Saturday Prepare for next week’s routine Choice activity or rest Sleep Optimization Rules ✅ Do These (Sleep Enablers) Phone out of bedroom by 9 PM Set bedtime alarm 30min before target Same wind-down routine every night Track sleep quality (1-10) only ❌ Don’t Do These (Until Sleep is Consistent) Complex workout tracking Multiple daily metrics Ambitious todo lists Late-night work/planning Success Metrics Primary (Only Thing That Matters): ...

Weekly Schedule Day Type Workout Monday Recovery Active recovery: 30min light walk, foam rolling, stretching 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 High-Intensity Cardio Running intervals: 4x800m @ 10K pace with 2min jog recovery Thursday Swim Technique-focused swim: - Warm-up: 200m easy freestyle - Drills: 4x50m kickboard, 4x50m pull buoy, 4x50m one-arm drill - Main set: 4x100m freestyle with focus on high elbow catch - Cool-down: 100m easy backstroke 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 Workout + Content Creation - Bike: 30min at 85-90rpm, Zone 2 - Run: 20min easy pace, Zone 2 - Content: Create a video log of the brick workout, focusing on transition techniques and feelings post-workout Sunday Long Run 6mi easy pace, Zone 2 Training Goals Complete 800m swim with proper technique Bike 60min at 85-90rpm, Zone 2 Run 12mi at Zone 2, HR <150 Maintain 2x/week full body strength sessions Weekly Targets Cardio Volume: ...