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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 : Run

Planned Time: 0:30:00
run 30min Z1- low Z2 keep stride rate over 88/min

Workout #3 : Strength

Planned Time: 0:45:00
WU: 5 minutes easy aerobic exercise MS: Anatomical Adaptation strength phase 2 sets of 15-20 reps, light weight, 1-2 minutes rest between sets, Include: Leg press or lunges Lat pulldowns Planks - front and sides (30 sec to 1 minute each) Knee extensions Hip abduction Hip adduction Bench press (alternate standard, incline, and decline among separate sessions) Abdominal twists or swiss ball ab crunches (machine or medicine ball) Seated rows calf raises (2-3 sets) Optional cooldown 5 minutes spin low resistance

Workout #4 : Bike

Planned Time: 1:10:00
ride 1-1.25hr Z1/ Z2: 20-30min easy 6 x 1min spin up/1min easy 5min easy 6 x 1min 1 leg drills each leg easy to finish

Workout #5 : Swim

Planned Time: 0:45:00
swim 1.5k: 6 x 50 easy on :20 4 x 50 6 kick on side on :15 6 x 50 drills (1 catchup, 1 fingertp drag) on :20 12 x 50 steady Z2, :10-20 rest 100 kick 50 easy

Workout #6 : Run

Planned Time: 0:40:00
run 35-40min easy to mid Z2 with drills: 2 x skips, high knees, sideways, backwards

Workout #7 : Swim

Planned Time: 1:00:00
4 x 100 easy on :10-20 4 x 50 kick on :15 6 x 50 drill (catchup, Powerstroke) on :15 10 x 100 mid Z2, pull up to 5 of them with a pull bouy, on :15-25 100 cooldown

Workout #8 : Bike

Planned Time: 1:30:00
ride 1.5hr: 30min easy 3 x 15min builds (5min low Z2, 5min mid Z2, 5min Z3) 15min easy

Workout #9 : Swim

Planned Time: 0:00:00
optional easy swimming