After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Run

Run--60min [optional]
Planned Time: 1:00:00
Aerobic Base and Endurance 60min --Zone 1-2 --Keep controlled and focus on good pace and form Hydrate and Stretch afterwards

Workout #2 : Day Off

Recovery/Rest Day
Actively focus on recovery today: --1) Stay off of legs all you can --2) Watch nutrition closely (healthy carbs, lean protein, and good fats) --3) Stretch - using a foam roller and static stretches in the morning and afternoon --4) Drink when thirsty. (Take your body weight, divide by 2 - this is how much water you should be drinking in ounces for today and everyday) ---------- Note: other common recovery aids include Sports/Swedish massage, napping, elevating legs, floating in water, ice baths, listening to music, and relaxing

Workout #3 : Run

Run
Planned Time: 1:15:00
Warm-Up: 20min build in effort to zone 2-3 5 x :20sec striders w/ :90sec walking recovery ---------- Main Set: 4 x 8min @ Zone 3 / Tempo Pace (comfortably fast) 2min walk recovery ---------- Cool Down: 10min easy --stretch afterwards

Workout #4 : Swim

Swim of 3300meters
Planned Time: 1:00:00
Warm Up: 3 x 100 easy w/ :30sec rest 12 x 50 as (25 build / 25 easy) :20sec rest ---------- Main Set: 3 x 300m @ race pace w/ :45sec recovery 100 easy 3 x 400m @ slightly less then race pace w/ :45sec recovery ---------- Cool Down: 200 easy

Workout #5 : Swim

Swim-2500m
Planned Time: 1:00:00
Warm Up: 2 x 300 Choice ---------- Main Set: 3 x 150 pull w/ bouy (:20sec rest) 4 x 100 --Focus on good technique (:20sec rest) 4 x 200 Paddles (:20sec rest) ---------- Cool Down: 250 easy

Workout #6 : Bike

Bike
Planned Time: 1:15:00
Warm-Up: 20min (gradually increase cadence to 100rpm and moderate effort) ---------- Main Set: 5x as... --5min Hill Repeats in Zone 4 at 90-95rpm (stay seated and in aero poisition as much as possible) --3min recovery or on the descent ---------- Cool Down: 10-20min easy spin

Workout #7 : Bike

Bike--EASY
Planned Time: 1:00:00
Warm Up: 20min (EASY) ---------- Main Set: 3x (60 sec @ 100+ rpm :90sec ez) 5min easy 3x (90 sec @ 100+ rpm :60sec ez) 5min easy 2 x (:30sec Right Leg / :60sec Both / :30sec Left Leg / :60sec Both) ---------- Cool Down: 10min

Workout #8 : Run

Run--60min EASY
Planned Time: 1:00:00
Aerobic Base and Endurance 60min --Zone 1-2 --Keep controlled and focus on good pace and form Hydrate and Stretch afterwards

Workout #9 : Swim

Swim of 3300 meters (SS/DS/TS)
Planned Time: 1:15:00
Warm Up: 3 x 100 easy w/ :30sec rest 12 x 50 as: --6 w/ Paddles (25 easy / 25 build) :20sec rest --6 w/ Band ( 50 Build swim) :20sec rest ---------- Main Set: 3 x 300m @ race pace w/ :45sec recovery 100 easy 4 x 300m @ slightly less then race pace w/ :45sec recovery ---------- Cool Down: 200 easy