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 : Strength

Planned Time: 1:00:00
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS.

Workout #2 : Swim

Planned Time: 1:00:00
Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

Workout #3 : Bike

Planned Time: 1:30:00
Bike: 1.5hrs w/ 8x:30 IL, 6x:30 HD, ride @60-70%hr

Workout #4 : Run

Planned Time: 0:35:00
Run: .65 incl. 6 x :45 fast @ 80% effort; 2:00 ri

Workout #5 : Swim

Planned Time: 1:00:00
Swim: 1900 total- 300 routine, 4x50 KOS, 6x100 @ 5 sec slower than 400 pace w/ :30 RI, 500 hold sc, 300 routine cd

Workout #6 : Run

Planned Time: 0:35:00
35mins @60-70% recovery run

Workout #7 : Strength

Planned Time: 1:00:00
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS.

Workout #8 : Run

Planned Time: 0:35:00
35 min+ on “feel” over varied terrain + 8x50 drills

Workout #9 : Other

Planned Time: 1:53:00
Combo: Swim to Bike- Swim open water simulation, 8min wu, 15 min concentrating on form + Bike 1.5 hrs w/ group. Practice transitions.