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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 : Day Off

Planned Time: 0:00:00
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, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

Workout #2 : Swim

Planned Time: 0:20:00
Swim 300 to 500 yards: 2 to 4 x 50 easy on :30 rest 2 x 50 kick on :20 rest 0-4 x 50 steady on :20 rest (a 50 is 2 lengths of a 25 yard pool).

Workout #3 : Run

Planned Time: 0:10:00
run 10 to 20 minutes easy, walk breaks as needed. A good starting routine is jog 2 minutes, walk 1 minute. You can adjust depending on your current fitness.

Workout #4 : Strength

Planned Time: 0:40:00
WU: 5-10 minutes easy aerobic exercise MS: Strength Maintenance (SM) strength phase 1-2 sets @ easy 15-20 reps, 1 set of moderate 6-10 reps, 2-3 minutes between sets: Squats or leg press or lunges Lat pulldowns Seated rows or dips The following continue with 2-3 sets of 15-20 at about 50% max load Bench press (alternate standard, incline, and decline among separate sessions) Abdominal twists (machine or medicine ball) Your personal weakness(es) among: hip machines, calf raises, hamstring curls, glute extension, quad extensions & core. Don't try to do all, just 1 or 2. Optional cooldown 5 minutes spin low resistance

Workout #5 : Bike

Planned Time: 0:20:00
Ride 20 minutes easy. Could be on a spin bike or road bike.

Workout #6 : Swim

Planned Time: 0:20:00
Swim 300 to 500 yards: 2 to 4 x 50 easy on :30 rest 2 x 50 kick on :20 rest 0-4 x 50 steady on :20 rest

Workout #7 : Run

Planned Time: 0:15:00
run 10 to 20 minutes easy, walk breaks as needed

Workout #8 : Bike

Planned Time: 0:30:00
Ride 30 minutes easy. Could be on a spin bike or road bike.

Workout #9 : Day Off

Planned Time: 0:00:00
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, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.