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No period specified You have no races planned

Week beginning: 19/09/2016

Mon Tue Wed Thu Fri Sat Sun
[19 Sep] [20 Sep] [21 Sep] [22 Sep] [23 Sep] [24 Sep] [25 Sep]

Swim Day Off Strength Swim Strength Day Off Bike

Endurance Recovery Resistance Technique Resistance Recovery Endurance

30 mins 0 hours 30 mins 45 mins 30 mins 0 hours 1 hour

Actively focus on Warm up well, then do Warm up 100-200m Warm up well, then do Actively focus on Ride primarily at very
recovery today and chest, hamstring, swim. Follow this with back, shoulders, recovery today and easy to moderate
stay off of legs all you quads, biceps, core swim technique drills quads, calves, triceps stay off of legs all you aerobic effort on a
30 mins can. and lower back broken down into 50m and core exercises. can. rolling course.
exercises. sets or ideally, get a
swimming lesson.

0 hours Run 0 hours 1 hour

Bike
Run
Intervals
Intervals 35 mins
45 mins Technique
30 mins
10 mins warm up.
10 minutes warm up. 400m Intervals at
Then do 6 minute 10 mins warm up. 10 moderate to slightly
intervals at a mins strong technique, harder effort with a
moderate effort level. including 5 faster 30- recovery walk for 1
Recover for 2 minutes 60 intervals (walk minute. Do as many
at very easy effort. between sets), finish as feel comfortable
Repeat 4 times. Cool with 10 mins with with within prescribed
down for 5-10 easier run/jog mix and time. 10 mins cool
minutes. stretching. down.

1 hour 15 1 hour 15 1 hour 5 mins

mins mins

Summary
Activity Workouts Distance Duration

Swim 2 workouts 0 m (0 yards) 1h15

Bike 2 workouts 0 km (0 miles) 1h45
Run 2 workouts 0 km (0 miles) 1h5
SBR Total 6 workouts -- 4h5
SBR Total 4 workouts -- 1 hour
Total 10 workouts -- 5h5