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 : Bike

Planned Time: 1:15:00
BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. Afterwards, record your average heart rate. Also record distance covered or average speed.

Workout #2 : Run

Planned Time: 0:48:00
incl. 8 x 1:10 @ fast; 3:00 ri

Workout #3 : Swim

Planned Time: 1:00:00
WU: 200 swim. 100 kick. 6 x 100 done as 25 kick, 25 R arm, 25 L arm, 25 swim. MS: 8 x 100 (20”) moderate, alternating 100 paddles and 100 fins. 300 kick moderate. CD: 200 easy swim. Total: 2200

Workout #4 : Swim

Planned Time: 1:00:00
Masters. Cut this swim short. Form is the primary focus. Do not go anaerobic.

Workout #5 : Bike

Planned Time: 2:00:00
BT: Only SR! On flat road or on a trainer. for intervals only! Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not observed.

Workout #6 : 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 #7 : Brick

Planned Time: 3:30:00
Ride 3:30 on a rolling course in the heart rate 1-2 zones. Then transition to a 15' run in the heart rate 1-2 zones on a flat course. Pay close attention to your breathing on run. This is your best clue as to how hard you are running--not your legs.

Workout #8 : Brick

Planned Time: 1:55:00
BT: Bike 45:00 --with heart rate in 1-2 zones. Then quickly transition to a 1:10 run in heart rate 1-2 zones

Workout #9 : Swim

Planned Time: 1:00:00
Masters. Cut this swim short. Form is the primary focus. Do not go anaerobic.