The Plan.
(Subject to change when I am tired. Which is always.)
Week-by-week breakdown of what I'm supposed to be doing. The gap between “the plan” and “what actually happened” is a great place to learn.
Mon
Tempo Leg Press (3x12), KB Swings (3x15), Top Down Gorilla Row (3x9/side), Front Rack Walking Lunges (4x8/side), Overhead Box Step Up (3x6/side), Incline Press (4x8), Close Grip Lat Pulldown (3x10), DB Lateral Raises (3x15)
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Chest Press (3x6 + 1x15), Wide Arm Lat Pulldown (4x6), Top Down Gorilla Row (3x14 total), DB Push Press (3x10), Pallof Press Squares (4x30s), Incline Push Ups (2x10), Seated Supinated Curls (3x12), Plate OH Static March (3x30s)
ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20)
Run 50 min: WU + 6x3 min Zone 4 Threshold + 2 min jog + CD
Wed
DB Touchdown to Thruster (4x12), Paused Box Jumps (3x10), Tempo Rows (3x10/side), X Pulldown (3x15), High-to-Low Woodchoppers (2x10/side), RB Skaters (3x30s), Lateral Banded Lunge to Knee Drive (2x14/side) + Recovery Walk after Bike 75 min Zone 2 90+ RPM
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Swim 45 min ~2000m: 400m WU + 10x100m CSS pace + 200m CD Run 40 min Zone 1/2 easy recovery.
Fri
Squats (3x5 + 1x12), Contralateral KB Rack Lunge (3x12/side), Hip Thrusts (4x12), Plate Snatch to Knee Drive (3x30s), Step Up to Knee Drive (4x12/side), TRX Hamstring Curls (3x12) Swim 30 min ~1200m easy drills + pull-buoy
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Sat
Bike 2.5 hrs Zone 2: 3x10 min low-cadence 70 RPM Brick Run 15 min at race pace.
Sun
Long Run 75 min Zone 2 LSD
Mon
Tempo Hip Thrust (3x8), Staggered Hip Thrust (2x12/side), Unilateral Incline Press (3x12/side), SA Rotation Row (2x15/side), Contralateral Rear Foot Elev Split Squat (3x14/side), Alt SA Snatch (3x8/side), Arnold Press (3x10) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Chest Press (2x6 + 1x10 + 1x15), Wide Arm Lat Pulldown (3x6 + 1x15), SA Push Press w/ OH Hold (2x12/side), Seated Close Grip Row (3x12), DB Lateral Raises (3x15), Bosu Knee Drives (3x30s), Inline Pallof Press (2x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Run 50 min: WU + 6x3 min Zone 4 + 2 min jog + CD
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Plate Snatch to Knee Drive (3x16), Asymm Elevation Squat Jumps (4x10), SA Cable Chainsaw Row (3x14/side), Assisted Plyo Push Ups (3x10), Wide Stance DB Cleans (4x15), High Knees Sprints (3x30s), Spider Plank Ext (3x30s) + Recovery Walk after Bike 75 min Zone 2
Thu
Swim 45 min ~2000m: 400m WU + 10x100m CSS + 200m CD Run 40 min Zone 1/2.
Fri
Squats (3x5 + 1x15), Suitcase Step Up (3x12/side), Hip Thrusts (4x12), Tempo Leg Press (3x10), Monster Walks (3x30s), Single Leg Deadlift (3x10/side) Swim 30 min easy
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Sat
Bike 3.0 hrs Zone 2 (+30 min progression): 3x10 min low-cadence 70 RPM Brick Run 15 min.
Sun
Long Run 85 min Zone 2 LSD (+10 min)
Mon
Tempo Squats (3x8 + 1x15), Top Down Gorilla Row (3x8/side), Chest Press (3x12), Unilateral Incline Press (2x12/side), Single Leg Hamstring Curl (2x12/side), Prisoner High Knees (3x30s), Drunken Mtn Climbers (3x30s) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Bench Press (3x6), Pull Ups (3x6), DB Push Press (4x10), KB Row to Deadlift (3x12), Half Kneeling Alt KB Press (3x8/side), Seated Supinated Curls (3x12), Pallof Press to OH Lift (2x30s), KB Rack March (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Run 55 min: WU + 7x3 min Zone 4 (+1 interval) + 2 min recovery + CD
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Alt SA DB Snatch (3x7/side), Deadlifts (3x8), Tempo Rows (3x10/side), Jumping Lunges w/ Band (4x30s), Assisted Plyo Push Ups (3x12), KB Halos (3x30s), High-to-Low Woodchoppers (2x12/side) + Recovery Walk after Full Body Power 45 min RPE 8/10 - intensity escalates! PM Bike 80 min Zone 2
Thu
Swim 50 min ~2200m: 400m WU + 12x100m CSS (+200m) + 200m CD Run 40 min Zone 1/2.
Fri
Alt Reverse Lunges (3x10 + 1x18), Leg Ext (3x12), Tempo Hip Thrust (4x8), Dual KB Deficit Deadlifts (4x12), KB Front Rack Knee to Squat (3x30s), KB Swings (3x15) + 20m Bike Swim 30 min easy
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Sat
Bike 3.0-3.25 hrs Zone 2: 3x10 min low-cadence 70 RPM Highest bike load of block Brick Run 15 min.
Sun
Long Run 90 min Zone 2 LSD Highest run load of block
Mon
Tempo Leg Press (3x10), Contralateral RFE Split Squat (2x14/side), Wide Arm Lat Pulldown (3x15), Unilateral Incline Press (3x14/side), Side Plank Cable Pulls (2x15/side), Wide Stance DB Cleans (3x15), OH Box Step Up (3x8/side), DB Lateral Raises (3x14) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Bench Press (3x6 + 1x10), Pull Ups (3x6), Straight Arm Lat Pulldown (3x15), Half Kneel Alt KB Press (3x8/side), Push Ups (3x10), Single Leg Pallof Press (2x25s), Plate OH March (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Run 50 min: WU + 6x3 min Zone 4 + CD
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Bike 75 min Zone 2.
Thu
Swim 45 min ~2000m Run 40 min Zone 1/2
Fri
Squats (3x5), Contralateral RFE Split Squat (3x12/side), Hip Thrust (4x8), Wide Stance DB Cleans (3x15), RDLs (3x12), Paused Box Jumps (3x10), High Knees w/ Band (1x20s) + 20m Bike Swim 30 min easy
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Sat
Bike 2.5 hrs Zone 2 back to baseline Brick Run 15 min.
Sun
Long Run 75 min Zone 2
Mon
Deficit Reverse Lunge to Knee Drive (3x12/side), Double KB Swings (3x12), Straight Arm Lat Pulldown (3x15), Single Arm Rotational Row (3x14/side), DB Push Press (3x10), Step Up to Knee Drive (3x10/side), Arnold Press (3x12) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Incline Press (3x10), Archer Bridge Press (2x10/side), Gorilla Rows (3x8/side), Incline Push Ups (3x10), Assisted Side Plank Extend to Crunch (2x8/side), Tricep Pushdowns (3x15), High-to-Low Woodchoppers (2x10/side), DB Lateral Raises (3x14) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Run 55 min: WU + 4x5 min Zone 4 + 2 min jog + CD
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
DB Thrusters (4x15), Tempo Rows (2x12/side), Kneeling Jumps (3x8), Assisted Plyo Pushups (3x12), X Pulldown (4x16), DB Handover Side Lunges (3x30s), Lunge Stance Woodchoppers (2x30s) + Recovery Walk after Bike 80 min Zone 2 90+ RPM
Thu
Swim 50 min ~2200m: 400m WU + 12x100m CSS + 200m CD Run 45 min Zone 1/2.
Fri
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
DB Front Rack Squat to Heel Tap (4x30s), Leg Press (4x10), Deficit Reverse Lunge to Knee Drive (3x12/side), Staggered Hip Thrust (3x10/side), RDLs (3x12), High Knees w/ Band (2x30s) + 20m Bike Swim 35 min ~1400m easy
Sat
Bike 3h 15m Zone 2: 4x10 min low-cadence 70 RPM Brick Run 20 min.
Sun
Long Run 95 min Zone 2 LSD
Mon
Tempo Hip Thrusts (3x8 + 1x16), RB Hip Abduction (3x15), DB Front Rack Squat to Heel Tap (3x16), Push Ups (3x12), X Pulldown (3x16), Asymm OH Kneel to Squat (4x10), Landmine Rotations (3x7/side), Half Kneeling Inline Chop (2x12/side) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Pull Ups (3x6), Kayak Lat Pulldown (3x8/side), Bench Press (3x5 + 1x15), SA Push Press w/ OH Hold (2x12/side), DB Front Raises (3x12), Cable Rear Delt Fly (3x15), Alt Supinating Bicep Curls (3x8/side), Bosu Knee Drives (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Run 60 min: WU + 5x5 min Zone 4 (+5th interval) + 2 min jog + CD
Wed
Deadlifts (3x8), Paused Box Jumps (3x12), OH Box Step Up Transfers (3x30s), Chest Press (3x8), KB Row to Deadlift (3x15), Tempo Hip Thrusts (4x10), Drunken Mtn Climbers (3x30s) + Recovery Walk after Bike 85 min Zone 2 high cadence
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Swim 55 min ~2400m: 400m WU + 14x100m CSS + 200m CD Run 45 min Zone 1/2
Fri
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Squats (3x5 + 1x10), Contralateral KB Rack Lunge (3x12/side), Hip Thrusts (2x6 + 2x14), TRX Hamstring Curls (3x12), Step Up Explosive Knee Drive (2x10/side), Prisoner High Knees (3x30s) + 20m Bike Swim 35 min easy
Sat
Bike 3.5 hrs Zone 2: 4x10 min low-cadence 70 RPM Brick Run 20 min.
Sun
Long Run 100 min Zone 2 LSD
Mon
Tempo Leg Press (3x10), Front Rack Walking Lunges to Knee Drive (4x8/side), Bench Press (4x10), Straight Arm Lat Pulldown (4x15), Dual KB Deficit Deadlifts (3x14), Ring One Arm Row Reaches (2x14/side), Chameleon Sit Backs (3x30s) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Push Ups (3x10), Wide Arm Lat Pulldown (2x6), Close Grip Lat Pulldown (2x15), Incline Press (3x8), Gorilla Rows (3x16), Rear Delt Raises on Incline (3x15), Bird Dog SA Row (2x10/side), Side Plank Cable Pulls (2x12/side) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Run 65 min: WU + 6x5 min Zone 4 (FINAL progression) + 2 min recovery + CD
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
DB Thrusters (3x12), Step Up to Knee Drive (3x12/side), Wide Stance DB Cleans (4x15), RB Skaters (3x30s), SA Cable Chainsaw Row (2x15/side), Chest Press (3x8 + 1x15), KB Halos (3x30s) + Recovery Walk after Bike 90 min Zone 2
Thu
Swim 60 min ~2600m: 400m WU + 16x100m CSS + 200m CD (highest mid-week aerobic volume) Run 50 min Zone 1/2.
Fri
Squats (3x5), Squat Jump w/ Heel Clap (2x10), Hip Thrusts (2x6 + 1x12), Barbell Reverse Lunge into Step-Up (2x12/side), RDLs (3x12), KB Rack March (3x16), RB Skaters (3x30s) + 20m Bike Swim 35 min easy
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Sat
Bike 4.0 hrs Zone 2 - Longest ride of Phase 1 Brick Run 20 min.
Sun
Long Run 110 min Zone 2 LSD Longest run of Phase 1
Mon
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Bench Press (3x5 + 1x10), Barbell Rows (3x12), Kayak Lat Pulldown (3x16), DB Push Press (3x8), Standing Plate Press (3x25s), Supinated Bicep Curls (3x12), Inline Stance Pallof Press (2x12/side), Front Plank Cable Row (2x12/side) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Run 45 min: WU + 3x5 min Zone 4 + CD
Wed
Bike 60 min Zone 2.
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Swim 45 min ~2000m Run 35 min Zone 1/2
Fri
Squats (3x5), Front Squats (2x10), Staggered Hip Thrusts (3x10/side), Hip Abduction (3x14), Deficit Reverse Lunge to Knee Drive (3x12/side), DB Handover Side Lunges (3x16), RB Sprints (3x30s) + 20m Bike Swim 30 min easy
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Sat
Bike 2.5 hrs Zone 2: Drop back Brick Run 15 min.
Sun
Long Run 75 min Zone 2
Mon
Tue
Run 50 min Zone 2
Wed
Tempo Squats (4x8), Elevated Pistol Squat (2x10/side), Tempo Hip Thrusts (4x8), Alt KB Front Rack Reverse Lunges (3x8/side), Plate Snatch to Knee Drive (4x16), Hamstring Curl (3x10), Calf Raises (3x18) + 20m Bike Swim 45 min active recovery + technique
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Pull-Ups (3x6), Ring One Arm Row Reaches (2x8/side), Chest Press (2x6 + 1x15), SA Push Press w OH Hold (2x12/side), Tricep Pushdowns (3x12), Seated Supinated DB Curls (3x12), High-to-Low Woodchoppers (3x12/side), KB Rack March (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 60 min: 4x5 min moderate hill repeats 70 RPM
Fri
Dual KB Deficit Deadlifts (3x16), Open Leg Lunges (3x10/side), Incline Press (3x10), SA Rotational Row (3x14/side), KB Front Rack Kneel to Squat (3x30s), Alt Toe-Touch Side Lunges (3x8/side), Seated Arnold Press (3x14), Bosu Knee Drives (3x30s) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s) Swim 50 min endurance
Sat
Bike 3.0 hrs Zone 2 LSD Brick Run 15 min at race pace.
Sun
Long Run 90 min Zone 2 LSD.
Mon
Tue
Run 55 min Zone 2
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tempo Leg Press (4x10), Kneel to Squat Jump (3x10), Hip Thrusts (4x8), KB Swings (3x16), RDLs (3x12), Plate Snatch to Knee Drive (4x16), Calf Raises (3x15) + 20m Bike Swim 45 min active recovery
Thu
Seated Pull Ups (3x8), Seated Close Grip Cable Row (3x15), Push Ups (3x8 + AMRAP), DB Lateral Raises (3x12), DB Front Raises (3x12), KB Rack March (3x30s), Half Kneeling Inline Chop (2x12/side), Side Plank Extend to Crunch (2x20s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 65 min: 5x5 min hill repeats 70 RPM (+1 repeat)
Fri
Tempo Hip Thrusts (3x12), Staggered Hip Thrust (2x12/side), Gorilla Rows (4x8/side), Push Ups (3x12), Front Rack Walking Lunges (3x9/side), KB Swing Walks (3x14), Med Ball Rotational Throw (2x25s/side), KB Halos (3x30s) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s) Swim 50 min endurance
Sat
Bike 3.25 hrs Zone 2 (+15 min) Brick Run 15 min.
Sun
Long Run 95 min Zone 2
Mon
Critical recovery day before heaviest lifts of the macro-cycle.
Tue
Run 60 min Zone 2
Wed
Squats (3x5 + 1x10), Hip Thrusts (2x6 + 2x14), OH Walking Lunges (3x8/side), Alt Toe-Touch Side Lunges (3x16), Monster Walks (3x30s), Single Leg Hamstring Curls (3x10/side), RB Sprints (3x20s) + 20m Bike Swim 45 min active recovery
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Chest Press (3x6 + 1x15), Barbell Rows (3x10), Single Leg Pallof Press (2x30s/side), Incline Push Ups (3x10), Kayak Lat Pulldown (3x8/side), Stability Ball Trunk Rotation (3x6/side), Supinated Bicep Curls (3x15), Plate OH Marches (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 70 min: 5x5 min hill repeats 70 RPM
Fri
Tempo Leg Press (3x10), Alt Jumping Lunges (3x12), Wide Arm Lat Pulldown (3x10), Incline Press (3x14), DB Front Rack Squat to Heel Tap (3x18), Lateral Banded Lunge to Knee Drive (2x25s/side), Lunge Stance RB Pallof Press (2x30s), Rear Delt Raises (3x16) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s) Swim 50 min endurance
Sat
Bike 3.5 hrs Zone 2 Brick Run 15 min.
Sun
Long Run 105 min Zone 2
Mon
Tue
Run 60 min Zone 2
Wed
Squats (3x5 + 1x15), Hip Thrusts (4x12), Elevated Pistol Squat (2x10/side), Suitcase Walking Lunges (4x8/side), Single Leg Deadlift (3x10/side), RB Side-to-Side Bounds (3x30s) + 20m Bike Swim 45 min active recovery
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Bench Press (3x5 + 1x10), Pull Ups (3x6), Inverted Row (3x12), Pallof Press Squares (2x30s), Incline Press (4x8), Stability Ball Ab Rollout (3x30s), Half Kneeling Alt KB Press (3x8/side) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 75 min: 5x5 min hill repeats 70 RPM
Fri
Open Leg Lunges (4x14), Asymm Elevation Squat Jumps (4x8), Seated Close Grip Row (3x10), Stability Ball Pike (3x12), Dual KB Deficit Deadlifts (3x15), SA Push Press w/ OH Hold (3x12/side), DB Lateral Raises (3x12), Kickback to Knee Drive (3x30s) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s) Swim 50 min endurance
Sat
Bike 4.0 hrs Zone 2 - Longest ride of block Brick Run 15 min.
Sun
Long Run 110 min Zone 2 True test of cardiovascular and muscular endurance.
Mon
Tue
Easy Zone 2 run 40 min
Wed
Squats (3x5 + 1x15), Hip Thrusts (4x12), Elevated Pistol Squat (2x10/side), Suitcase Walking Lunges (4x8/side), Single Leg Deadlift (3x10/side), RB Side-to-Side Bounds (3x30s) Swim 35 min easy technique
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Bike 50 min Zone 1/2 easy spin.
Fri
Sat
Bike 2.0 hrs Zone 2 Brick Run 10 min easy.
Sun
Run 60 min Zone 2.
Mon
Tue
Run 60 min Zone 2 with light strides
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Squats (3x5 + 1x12), Contralateral KB Rack Lunge (3x12/side), Hip Thrusts (4x12), Plate Snatch to Knee Drive (3x30s), Step Up to Knee Drive (4x12/side), TRX Hamstring Curls (3x12) + 20m Bike Swim 50 min active recovery + technique
Thu
Chest Press (3x6 + 1x15), Wide Arm Lat Pulldown (4x6), Top Down Gorilla Row (3x14 total), DB Push Press (3x10), Pallof Press Squares (4x30s), Incline Push Ups (2x10), Seated Supinated Curls (3x12), Plate OH Static March (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 75 min: 5x5 min hill repeats 70 RPM - Builds torque for Zonda winds
Fri
Tempo Leg Press (3x12), KB Swings (3x15), Top Down Gorilla Row (3x9/side), Front Rack Walking Lunges (4x8/side), Overhead Box Step Up (3x6/side), Incline Press (4x8), Close Grip Lat Pulldown (3x10), DB Lateral Raises (3x15) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s) Swim 60 min endurance
Sat
Bike 3.5 hrs Zone 2: 72 hrs from leg day ensures optimal torque Brick Run 20 min at race pace.
Sun
Long Run 100 min Zone 2
Mon
Tue
Run 60 min Zone 2 with light strides
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Squats (3x5 + 1x15), Suitcase Step Up (3x12/side), Hip Thrusts (4x12), Tempo Leg Press (3x10), Monster Walks (3x30s), Single Leg Deadlift (3x10/side) + 20m Bike Swim 50 min active recovery
Thu
Chest Press (2x6 + 1x10 + 1x15), Wide Arm Lat Pulldown (3x6 + 1x15), SA Push Press w/ OH Hold (2x12/side), Seated Close Grip Row (3x12), DB Lateral Raises (3x15), Bosu Knee Drives (3x30s), Inline Pallof Press (2x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 80 min: 5x5 min hill repeats 70 RPM Mid-week aerobic volume expands
Fri
Tempo Hip Thrust (3x8), Staggered Hip Thrust (2x12/side), Unilateral Incline Press (3x12/side), SA Rotation Row (2x15/side), Contralateral Rear Foot Elev Split Squat (3x14/side), Alt SA Snatch (3x8/side), Arnold Press (3x10) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s) Swim 60 min endurance
Sat
Bike 3.75 hrs Zone 2 (+15 min) Brick Run 20 min.
Sun
Long Run 105 min Zone 2 (+5 min).
Mon
Tue
Run 60 min Zone 2
Wed
Alt Reverse Lunges (3x10 + 1x18), Leg Ext (3x12), Tempo Hip Thrust (4x8), Dual KB Deficit Deadlifts (4x12), KB Front Rack Knee to Squat (3x30s), KB Swings (3x15) + 20m Bike Swim 50 min active recovery
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Bench Press (3x6), Pull Ups (3x6), DB Push Press (4x10), KB Row to Deadlift (3x12), Half Kneeling Alt KB Press (3x8/side), Seated Supinated Curls (3x12), Pallof Press to OH Lift (2x30s), KB Rack March (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) (+6th interval - max mid-week torque)
Fri
Tempo Squats (3x8 + 1x15), Top Down Gorilla Row (3x8/side), Chest Press (3x12), Unilateral Incline Press (2x12/side), Single Leg Hamstring Curl (2x12/side), Prisoner High Knees (3x30s), Drunken Mtn Climbers (3x30s) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s) Swim 60 min endurance
Sat
PHASE 2 MAX: Bike 4.0 hrs Zone 2 Brick Run 20 min.
Sun
PHASE 2 MAX: Long Run 110 min Zone 2.
Mon
Tue
Run 65 min Zone 2 with light strides
Wed
Squats (3x5), Contralateral RFE Split Squat (3x12/side), Hip Thrust (4x8), Wide Stance DB Cleans (3x15), RDLs (3x12), Paused Box Jumps (3x10), High Knees w/ Band (1x20s) + 20m Bike Swim 55 min active recovery
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Bench Press (3x6 + 1x10), Pull Ups (3x6), Straight Arm Lat Pulldown (3x15), Half Kneel Alt KB Press (3x8/side), Push Ups (3x10), Single Leg Pallof Press (2x25s), Plate OH March (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 90 min: 6x5 min hill repeats 70 RPM - PEAK mid-week duration
Fri
Tempo Leg Press (3x10), Contralateral RFE Split Squat (2x14/side), Wide Arm Lat Pulldown (3x15), Unilateral Incline Press (3x14/side), Side Plank Cable Pulls (2x15/side), Wide Stance DB Cleans (3x15), OH Box Step Up (3x8/side), DB Lateral Raises (3x14) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s) Swim 60 min endurance
Sat
Bike 4.0 hrs Zone 2 - Holding 4-hr max Brick Run 20 min.
Sun
Long Run 110 min Zone 2 True test of base aerobic engine
Mon
Deficit Reverse Lunge to Knee Drive (3x12/side), Double KB Swings (3x12), Straight Arm Lat Pulldown (3x15), Single Arm Rotational Row (3x14/side), DB Push Press (3x10), Step Up to Knee Drive (3x10/side), Arnold Press (3x12) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Run 60 min: 3x8 min Zone 4 Lactate Threshold + 3 min jog recovery
Wed
DB Front Rack Squat to Heel Tap (4x30s), Leg Press (4x10), Deficit Reverse Lunge to Knee Drive (3x12/side), Staggered Hip Thrust (3x10/side), RDLs (3x12), High Knees w/ Band (2x30s) + 20m Bike Swim 50 min: 4x200m at goal race pace
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Incline Press (3x10), Archer Bridge Press (2x10/side), Gorilla Rows (3x8/side), Incline Push Ups (3x10), Assisted Side Plank Extend to Crunch (2x8/side), Tricep Pushdowns (3x15), High-to-Low Woodchoppers (2x10/side), DB Lateral Raises (3x14) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 90 min: 3x15 min Zone 3 sustained aerobic power at race pace
Fri
Swim 40 min: Active recovery - drills and easy pulling Mandatory low-impact day before brick weekend.
Sat
Bike 4.5 hrs upper Zone 2 / lower Zone 3 Brick Run 15 min immediately at goal race pace.
Sun
Long Run 2 hrs 10 min Zone 2
Mon
Tempo Hip Thrusts (3x8 + 1x16), RB Hip Abduction (3x15), DB Front Rack Squat to Heel Tap (3x16), Push Ups (3x12), X Pulldown (3x16), Asymm OH Kneel to Squat (4x10), Landmine Rotations (3x7/side), Half Kneeling Inline Chop (2x12/side) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Run 65 min: 3x8 min Zone 4 + 3 min recovery
Wed
Squats (3x5 + 1x10), Contralateral KB Rack Lunge (3x12/side), Hip Thrusts (2x6 + 2x14), TRX Hamstring Curls (3x12), Step Up Explosive Knee Drive (2x10/side), Prisoner High Knees (3x30s) + 20m Bike Swim 50 min: 4x200m at race pace
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Pull Ups (3x6), Kayak Lat Pulldown (3x8/side), Bench Press (3x5 + 1x15), SA Push Press w/ OH Hold (2x12/side), DB Front Raises (3x12), Cable Rear Delt Fly (3x15), Alt Supinating Bicep Curls (3x8/side), Bosu Knee Drives (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 90 min: 3x15 min Zone 3 race pace
Fri
Swim 40 min: Active recovery - drills and easy pulling.
Sat
Bike 4.75 hrs upper Zone 2 / lower Zone 3 (+15 min) Brick Run 20 min at race pace (+5 min).
Sun
Long Run 2 hrs 20 min Zone 2 (+10 min)
Mon
Tempo Leg Press (3x10), Front Rack Walking Lunges to Knee Drive (4x8/side), Bench Press (4x10), Straight Arm Lat Pulldown (4x15), Dual KB Deficit Deadlifts (3x14), Ring One Arm Row Reaches (2x14/side), Chameleon Sit Backs (3x30s) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Run 70 min: 3x8 min Zone 4 + 3 min recovery
Wed
Squats (3x5), Squat Jump w/ Heel Clap (2x10), Hip Thrusts (2x6 + 1x12), Barbell Reverse Lunge into Step-Up (2x12/side), RDLs (3x12), KB Rack March (3x16), RB Skaters (3x30s) + 20m Bike Swim 50 min: 4x200m at race pace
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Push Ups (3x10), Wide Arm Lat Pulldown (2x6), Close Grip Lat Pulldown (2x15), Incline Press (3x8), Gorilla Rows (3x16), Rear Delt Raises on Incline (3x15), Bird Dog SA Row (2x10/side), Side Plank Cable Pulls (2x12/side) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 90 min: 3x15 min Zone 3 race pace
Fri
Swim 40 min: Active recovery
Sat
Bike 5.0 hrs upper Zone 2 / lower Zone 3 - hitting 5-hour mark Brick Run 30 min at race pace - maxing transition run.
Sun
Long Run 2.5 hrs Zone 2 2.5-hour long run peak.
Mon
Full Body Functional 20 min: 1-2 sets minimum maintenance. TAPER - clear CNS fatigue from Week 19.
Tue
Run ~40 min race pace only (-40% volume)
Wed
Squats (3x5), Front Squats (2x10), Staggered Hip Thrusts (3x10/side), Hip Abduction (3x14), Deficit Reverse Lunge to Knee Drive (3x12/side), DB Handover Side Lunges (3x16), RB Sprints (3x30s) + 20m Bike Swim ~30 min race pace only (-40% volume)
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Bench Press (3x5 + 1x10), Barbell Rows (3x12), Kayak Lat Pulldown (3x16), DB Push Press (3x8), Standing Plate Press (3x25s), Supinated Bicep Curls (3x12), Inline Stance Pallof Press (2x12/side), Front Plank Cable Row (2x12/side) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike ~55 min race pace only (-40% volume)
Fri
Sat
7-8 AM: Swim 1 hr wetsuit race pace 9:30 AM-2:30 PM: Bike 5 hrs race intensity + full nutrition plan 4-6 PM: Run 2 hrs race pace
Sun
Mon
Dual KB Deficit Deadlifts (3x16), Open Leg Lunges (3x10/side), Incline Press (3x10), SA Rotational Row (3x14/side), KB Front Rack Kneel to Squat (3x30s), Alt Toe-Touch Side Lunges (3x8/side), Seated Arnold Press (3x14), Bosu Knee Drives (3x30s) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Run 60 min reduced: 3x8 min Zone 4 + 3 min jog
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tempo Squats (4x8), Elevated Pistol Squat (2x10/side), Tempo Hip Thrusts (4x8), Alt KB Front Rack Reverse Lunges (3x8/side), Plate Snatch to Knee Drive (4x16), Hamstring Curl (3x10), Calf Raises (3x18) + 20m Bike Swim 45 min reduced: 4x200m at race pace
Thu
Pull-Ups (3x6), Ring One Arm Row Reaches (2x8/side), Chest Press (2x6 + 1x15), SA Push Press w OH Hold (2x12/side), Tricep Pushdowns (3x12), Seated Supinated DB Curls (3x12), High-to-Low Woodchoppers (3x12/side), KB Rack March (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 90 min: 3x15 min Zone 3 race pace
Fri
Swim 45 min: Active recovery - drills and easy pulling.
Sat
Bike 5.0 hrs upper Zone 2 / lower Zone 3 - returning to 5-hr mark Brick Run 15 min at race pace.
Sun
Long Run 2.5 hrs Zone 2
Mon
Tempo Hip Thrusts (3x12), Staggered Hip Thrust (2x12/side), Gorilla Rows (4x8/side), Push Ups (3x12), Front Rack Walking Lunges (3x9/side), KB Swing Walks (3x14), Med Ball Rotational Throw (2x25s/side), KB Halos (3x30s) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Run 75 min: 4x8 min Zone 4 (+4th interval) + 3 min recovery
Wed
Tempo Leg Press (4x10), Kneel to Squat Jump (3x10), Hip Thrusts (4x8), KB Swings (3x16), RDLs (3x12), Plate Snatch to Knee Drive (4x16), Calf Raises (3x15) + 20m Bike Swim 60 min: 5x200m at race pace (+5th interval)
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Seated Pull Ups (3x8), Seated Close Grip Cable Row (3x15), Push Ups (3x8 + AMRAP), DB Lateral Raises (3x12), DB Front Raises (3x12), KB Rack March (3x30s), Half Kneeling Inline Chop (2x12/side), Side Plank Extend to Crunch (2x20s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 105 min: 4x15 min Zone 3 race pace (+4th interval) - pushing specific race-day endurance threshold
Fri
Swim 45 min: Active recovery
Sat
Bike 5.5 hrs upper Zone 2 / lower Zone 3 (+30 min) Brick Run 20 min.
Sun
Long Run 2 hrs 45 min Zone 2 (+15 min) Pure structural endurance test.
Mon
Tempo Leg Press (3x10), Alt Jumping Lunges (3x12), Wide Arm Lat Pulldown (3x10), Incline Press (3x14), DB Front Rack Squat to Heel Tap (3x18), Lateral Banded Lunge to Knee Drive (2x25s/side), Lunge Stance RB Pallof Press (2x30s), Rear Delt Raises (3x16) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Run 75 min: 4x8 min Zone 4 + 3 min recovery
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Squats (3x5 + 1x10), Hip Thrusts (2x6 + 2x14), OH Walking Lunges (3x8/side), Alt Toe-Touch Side Lunges (3x16), Monster Walks (3x30s), Single Leg Hamstring Curls (3x10/side), RB Sprints (3x20s) + 20m Bike Swim 60 min: 5x200m at race pace
Thu
Chest Press (3x6 + 1x15), Barbell Rows (3x10), Single Leg Pallof Press (2x30s/side), Incline Push Ups (3x10), Kayak Lat Pulldown (3x8/side), Stability Ball Trunk Rotation (3x6/side), Supinated Bicep Curls (3x15), Plate OH Marches (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 120 min: 4x15 min Zone 3 race pace - PEAK mid-week ride of macro-cycle
Fri
Swim 45 min: Active recovery
Sat
ABSOLUTE PEAK: Bike 6.0 hrs upper Zone 2 / lower Zone 3 - simulating full Ironman bike duration Brick Run 30 min.
Sun
ABSOLUTE PEAK: Long Run 3.0 hrs Zone 2 Maximum running volume
Mon
Full Body Functional 20 min: Clear CNS fatigue from Week 23 20-hour peak.
Tue
Run ~40 min race pace only (-40-50% volume)
Wed
Squats (3x5 + 1x15), Hip Thrusts (4x12), Elevated Pistol Squat (2x10/side), Suitcase Walking Lunges (4x8/side), Single Leg Deadlift (3x10/side), RB Side-to-Side Bounds (3x30s) + 20m Bike Swim ~30 min race pace only (-40-50% volume)
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Bench Press (3x5 + 1x10), Pull Ups (3x6), Inverted Row (3x12), Pallof Press Squares (2x30s), Incline Press (4x8), Stability Ball Ab Rollout (3x30s), Half Kneeling Alt KB Press (3x8/side) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike ~60 min race pace only (-40-50% volume)
Fri
Sat
1 hr Swim race pace 5 hrs Bike race intensity + full nutrition plan 2 hrs Run race pace
Sun
Mon
Tempo Leg Press (3x12), KB Swings (3x15), Top Down Gorilla Row (3x9/side), Front Rack Walking Lunges (4x8/side), Overhead Box Step Up (3x6/side), Incline Press (4x8), Close Grip Lat Pulldown (3x10), DB Lateral Raises (3x15) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Run 50 min easy Zone 2: 4x20 sec light strides
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Squats (3x5 + 1x12), Contralateral KB Rack Lunge (3x12/side), Hip Thrusts (4x12), Plate Snatch to Knee Drive (3x30s), Step Up to Knee Drive (4x12/side), TRX Hamstring Curls (3x12) + 20m Bike Swim 45 min active recovery
Thu
Chest Press (3x6 + 1x15), Wide Arm Lat Pulldown (4x6), Top Down Gorilla Row (3x14 total), DB Push Press (3x10), Pallof Press Squares (4x30s), Incline Push Ups (2x10), Seated Supinated Curls (3x12), Plate OH Static March (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Bike 75 min easy Zone 2 high cadence - flush heavy metabolic waste
Fri
Swim 35 min: Drills and pull-buoy
Sat
Bike 3.0 hrs Zone 2 - VOLUME SLASHED 50% from Week 23 for supercompensation Brick Run 15 min easy.
Sun
Long Run 90 min Zone 2
Mon
Tempo Hip Thrust (3x8), Staggered Hip Thrust (2x12/side), Unilateral Incline Press (3x12/side), SA Rotation Row (2x15/side), Contralateral Rear Foot Elev Split Squat (3x14/side), Alt SA Snatch (3x8/side), Arnold Press (3x10) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Run 60 min: 4x5 min at goal Ironman race pace + 2 min easy
Wed
Squats (3x5 + 1x15), Suitcase Step Up (3x12/side), Hip Thrusts (4x12), Tempo Leg Press (3x10), Monster Walks (3x30s), Single Leg Deadlift (3x10/side) + 20m Bike HEAT PROTOCOL: Bike 60 min indoor no fans race pace + 15 min sauna
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Chest Press (2x6 + 1x10 + 1x15), Wide Arm Lat Pulldown (3x6 + 1x15), SA Push Press w/ OH Hold (2x12/side), Seated Close Grip Row (3x12), DB Lateral Raises (3x15), Bosu Knee Drives (3x30s), Inline Pallof Press (2x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Swim 50 min: 6x100m at goal race pace
Fri
HEAT PROTOCOL: Bike 60 min indoor no fans race pace + 15 min sauna
Sat
Bike 4.5 hrs with 3x20 min at goal race pace Brick Run 15 min at race pace.
Sun
Run 2.0 hrs Zone 2: Final 20 min at goal race pace
Mon
Tempo Squats (3x8 + 1x15), Top Down Gorilla Row (3x8/side), Chest Press (3x12), Unilateral Incline Press (2x12/side), Single Leg Hamstring Curl (2x12/side), Prisoner High Knees (3x30s), Drunken Mtn Climbers (3x30s) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Run 60 min: 4x5 min at goal race pace + 2 min easy
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Alt Reverse Lunges (3x10 + 1x18), Leg Ext (3x12), Tempo Hip Thrust (4x8), Dual KB Deficit Deadlifts (4x12), KB Front Rack Knee to Squat (3x30s), KB Swings (3x15) + 20m Bike HEAT PROTOCOL: Bike 75 min indoor no fans race pace + 20 min sauna (+15 min progression)
Thu
Bench Press (3x6), Pull Ups (3x6), DB Push Press (4x10), KB Row to Deadlift (3x12), Half Kneeling Alt KB Press (3x8/side), Seated Supinated Curls (3x12), Pallof Press to OH Lift (2x30s), KB Rack March (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Swim 45 min: 6x100m at goal race pace
Fri
HEAT PROTOCOL: Bike 75 min indoor no fans race pace + 20 min sauna
Sat
Bike 4.25 hrs with 3x20 min at race pace (-15 min taper) Brick Run 15 min.
Sun
Run 1 hr 45 min Zone 2: Final 20 min at race pace (-15 min taper)
Mon
Tempo Leg Press (3x10), Contralateral RFE Split Squat (2x14/side), Wide Arm Lat Pulldown (3x15), Unilateral Incline Press (3x14/side), Side Plank Cable Pulls (2x15/side), Wide Stance DB Cleans (3x15), OH Box Step Up (3x8/side), DB Lateral Raises (3x14) + AB CAULDRON AB CAULDRON: Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Run 60 min: 4x5 min at goal race pace + 2 min easy
Wed
Squats (3x5), Contralateral RFE Split Squat (3x12/side), Hip Thrust (4x8), Wide Stance DB Cleans (3x15), RDLs (3x12), Paused Box Jumps (3x10), High Knees w/ Band (1x20s) + 20m Bike PEAK HEAT PROTOCOL: Bike 90 min indoor no fans race pace + 30 min sauna
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Thu
Bench Press (3x6 + 1x10), Pull Ups (3x6), Straight Arm Lat Pulldown (3x15), Half Kneel Alt KB Press (3x8/side), Push Ups (3x10), Single Leg Pallof Press (2x25s), Plate OH March (3x30s) + ARM FARM ARM FARM: DB Bicep Curls (3x12-15), Tricep Pushdowns (3x15-20), DB Lateral Raises (3x15-20) Swim 45 min: 6x100m at goal race pace
Fri
FINAL HEAT PROTOCOL: Bike 90 min indoor no fans race pace + 30 min sauna
Sat
Bike 4.0 hrs with 3x20 min at race pace Brick Run 15 min.
Sun
Run 1.5 hrs Zone 2: Final 20 min at race pace
Mon
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
Tue
Run 45 min: 4x3 min at goal Ironman race pace + easy jog recovery
Wed
Hanging Knee/Leg Raises (3x12-15), Cable Rope Crunches (3x15-20), Plank Saw (3x45s)
DB Front Rack Squat to Heel Tap (4x30s), Leg Press (4x10), Deficit Reverse Lunge to Knee Drive (3x12/side), Staggered Hip Thrust (3x10/side), RDLs (3x12), High Knees w/ Band (2x30s) + 20m Bike Bike 75 min: 4x5 min at goal race pace
Thu
Swim 40 min: 4x100m at goal race pace
Fri
Sat
Bike 2.0 hrs Zone 2: 3x10 min at race pace Brick Run 15 min at race pace.
Sun