Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 though 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of August 29 through September 4

Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.

Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.

Be sure to blog your outcomes so I can see your progress!

Week fo August 29 through September 4

Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.

Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.

Be sure to blog your outcomes so I can see your progress!

Week of August 29 through September 4

Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.

Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.

Be sure to blog your outcomes so I can see your progress!

Week of August 29 through September 4

Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.

Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.

Be sure to blog your outcomes so I can see your progress!