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: 1:00:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Workout #2 : Swim

Planned Time: 0:45:00
WU: 100 swim, 100 drill, 100 swim, 100 drill. MS: Pyramid intervals: Choose a moderate pace for the 400 interval. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than the pace for the 400. Recoveries are seconds in parentheses. 100 (15”) 200 (20”) 300 (30”) 400 (30”) 300 (30”) 200 (30”) 100. CD:200 easy pull. Total: 2200

Workout #3 : Run

Planned Time: 0:30:00
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Workout #4 : Bike

Planned Time: 1:00:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Workout #5 : Swim

Planned Time: 1:00:00
WU: Start slow and gradually build pace/effort. 4 x 200 done as 100 swim, 100 kick 10 x 50 done as 25 drill (your limiter), 25 swim MS: 8 x 200 (10”) at T-pace + 5 sec CD: 100 eas pully. Stretch out your stroke Total 0100

Workout #6 : Run

Planned Time: 0:30:00
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Workout #7 : Day Off

Planned Time: 0:00:00
Relax

Workout #8 : Run

Planned Time: 1:00:00
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Workout #9 : Bike

Planned Time: 0:30:00
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.