Protocol

📅 Weekly Schedule Day Type Workout Monday Recovery Active recovery: 30min light walk, foam rolling, stretching Tuesday Strength Full body workout: - 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: 6x400m @ 5K pace with 90s 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 Full body workout: - Romanian deadlifts 3x9 @ 225 lbs - Leg press 3x14 @ 280 lbs - Dumbbell bent over row 3x10 @ 65 lbs - Cable bicep curls 3x8 @ 100 lbs - Cable tricep pushdown 3x8 @ 140 lbs - Dumbbell lat raises 3x10 @ 10 lbs - Lying bicep curl 3x8 @ 20 lbs - Walking lunges 3x9 @ 20 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 🚀 Startup Goals Complete core features for MVP launch Acquire 10 beta users by end of week Publish 2 pieces of content documenting startup progress 📊 Weekly Targets Cardio Volume: ...

📅 Weekly Schedule Day Type Workout Monday Recovery Rest day (optional light stretching) Tuesday Strength Full body strength (Close grip bench press 3x8 @ 115, Cable seated row 3x11 @ 130, Barbell shoulder press 3x8 @ 85, Assisted pull up 3x3 @ 50, Dumbbell lying tricep extension 3x9 @ 20, Dumbbell incline curl 3x8 @ 20, Walking lunges 3x9 @ 20, Lying leg curl 3x10 @ 125) Wednesday Cardio Running intervals: 6x400m @ 5K pace with 90s jog recovery Thursday Strength Full body strength (Close grip bench press 3x8 @ 115, Cable seated row 3x11 @ 130, Barbell shoulder press 3x8 @ 85, Assisted pull up 3x3 @ 50, Dumbbell lying tricep extension 3x9 @ 20, Dumbbell incline curl 3x8 @ 20, Walking lunges 3x9 @ 20, Lying leg curl 3x10 @ 125) Friday Cardio Steady-state bike: 45 minutes at 85-95 RPM Saturday Brick 30-minute bike + 20-minute run + content creation (document transition experience) Sunday Cardio Long run: 6 miles at Zone 2 (HR <150) 🎯 Training Goals Complete 1,000 meters of swimming with proper technique Bike 45 minutes at 85-95 RPM Run 6 miles at Zone 2 (HR <150) Maintain full body strength with progressive overload 🚀 Startup Goals Complete 6+ hours of deep work on startup MVP Publish 1 piece of content documenting the week’s progress 📊 Weekly Targets Cardio Volume: ...

📅 Weekly Schedule Day Type Workout Friday Run 4 miles at Zone 2 (HR <150) Saturday Brick + Content Creation 30-minute bike + 20-minute run, followed by 1 hour of content creation (Twitter thread or blog post) Sunday Long Run 6 miles at Zone 2 (HR <150) 🎯 Training Goals Build a solid aerobic base in swimming and cycling Maintain running endurance while transitioning to triathlon Preserve strength PRs (300 lb deadlift, 225 lb squat) 🚀 Startup Goals Complete core features for MVP Begin beta testing with 5 users Document progress and lessons learned in a blog post 📊 Weekly Targets Cardio Volume: ...

📅 Weekly Schedule Day Type Workout Monday Recovery Rest day or light stretching/yoga Tuesday Strength Full body strength session: - Close grip bench press 3x7 @ 115 - Cable seated row 3x10 @ 130 - Barbell shoulder press 3x7 @ 85 - Assisted pull up 3x2 @ 50 - Dumbbell lying tricep extension 3x8 @ 20 - Dumbbell incline curl 3x7 @ 20 - Walking lunges 3x7 @ 20 - Lying leg curl 3x9 @ 125 Wednesday Swim 800m swim: 4x200m with 1:00 rest between sets. Focus on technique and form. Thursday Bike 60min indoor cycling: Warm-up 10min, 40min at 85-95rpm, Cool-down 10min. Friday Strength Full body strength session: - Close grip bench press 3x7 @ 115 - Cable seated row 3x10 @ 130 - Barbell shoulder press 3x7 @ 85 - Assisted pull up 3x2 @ 50 - Dumbbell lying tricep extension 3x8 @ 20 - Dumbbell incline curl 3x7 @ 20 - Walking lunges 3x7 @ 20 - Lying leg curl 3x9 @ 125 Saturday Brick 30min bike + 20min run. Practice transitions. Post-workout content creation. Sunday Long Run 6mi run at Zone 2 (HR <150). Clear schedule for endurance. 🎯 Training Goals Build a solid aerobic base in swimming and cycling. Maintain running fitness without overtraining. Ensure 2x/week full body strength sessions to preserve muscle mass and prevent injury. 🚀 Startup Goals Complete core features for MVP by January 2026. Acquire 10 beta users by February 2026. Generate first $1 in revenue by February 2026. 📊 Weekly Targets Cardio Volume: ...

📅 Weekly Schedule Day Type Workout Monday Swim 625m Tuesday Strength Full body workout (see template below) Wednesday Rest Light yoga and/or stretching Thursday Bike 60min indoor trainer, focus on form and cadence (85-95rpm) Friday Strength Full body workout (see template below) Saturday Brick 30min bike + 20min run, practice transitions, light intensity Sunday Long Run 6mi easy pace (HR <150) Full Body Workout Template Exercise Sets Reps Weight (lbs) Close grip bench press 3 7 115 Cable seated row 3 10 130 Barbell shoulder press 3 7 85 Assisted pull up 3 2 50 Dumbbell lying tricep extension 3 8 20 Dumbbell incline curl 3 7 20 Walking lunges 3 7 20 Lying leg curl 3 9 125 🎯 Training Goals Swim 625m with proper technique Bike 60min with consistent cadence Run 6mi at Zone 2 intensity Maintain full body strength with 2x/week workouts 🚀 Startup Goals Launch MVP with core features by January 2026 Acquire 10 beta users by February 2026 Generate first $1 in revenue by February 2026 Create weekly long form content and translate to short form with content planner 📊 Weekly Targets Cardio Volume: ...

📅 Weekly Schedule Day Type Workout Monday Recovery Rest day or light stretching/yoga Tuesday Strength Full body workout (see template below) Wednesday Bike 60min indoor trainer, focus on form and cadence (85-95rpm) Thursday Swim 800m technique drills (400m kickboard, 400m drills) Friday Strength Full body workout (see template below) Saturday Brick 30min bike + 20min run, practice transitions, light intensity Sunday Long Run 6mi easy pace (HR <150) Full Body Workout Template Exercise Sets Reps Weight (lbs) Close grip bench press 3 7 115 Cable seated row 3 10 130 Barbell shoulder press 3 7 85 Assisted pull up 3 2 50 Dumbbell lying tricep extension 3 8 20 Dumbbell incline curl 3 7 20 Walking lunges 3 7 20 Lying leg curl 3 9 125 🎯 Training Goals Swim 800m with proper technique Bike 60min with consistent cadence Run 6mi at Zone 2 intensity Maintain full body strength with 2x/week workouts 🚀 Startup Goals Launch MVP with core features by January 2026 Acquire 10 beta users by February 2026 Generate first $1 in revenue by February 2026 📊 Weekly Targets Cardio Volume: ...

📅 Weekly Schedule Day Type Workout Monday Recovery Rest or light stretching/yoga (30 min) Tuesday Strength Full body workout (see template below) Wednesday Bike 30 min bike + 20 min run + content creation session (1 hour) Thursday Swim 800m swim with technique drills (focus on breathing and form) Friday Strength Full body workout (see template below) Saturday Brick 60 min indoor trainer, focus on cadence (85-95 RPM) Sunday Long Run 6 miles easy run (HR <150) Full Body Workout Template Exercise Sets Reps Weight (lbs) Close grip bench press 3 7 115 Cable seated row 3 10 130 Barbell shoulder press 3 7 85 Assisted pull up 3 2 50 Dumbbell lying tricep extension 3 8 20 Dumbbell incline curl 3 7 20 Walking lunges 3 7 20 Lying leg curl 3 9 125 🎯 Training Goals Establish a consistent swim routine focusing on technique Build a solid cycling base with proper form and cadence Maintain running endurance without increasing intensity Maintain full body strength with 2x/week workouts 🚀 Startup Goals Complete core features of MVP by January 2026 Acquire 10 beta users by February 2026 Generate first $1 in revenue by February 2026 📊 Weekly Targets Cardio Volume: ...