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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 : 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 #3 : Run

Planned Time: 0:30:00
run 30min easy-steady (Z1-2) goal is to keep stride rate over 88/min, work towards this if you're not there.

Workout #4 : Swim

Planned Time: 0:50:00
swim 2k: 500 easy 8 x 50 drill 25, easy 25 on :10 300 kick 8 x 100 steady mid Z2, pull 4 of them, on :15 50 cooldown

Workout #5 : Bike

Planned Time: 1:15:00
ride 1-1.5 hour easy to low Z2

Workout #6 : Run

Planned Time: 0:45:00
run 40-50min easy on soft surface. Keep cadence over 88/min. Good relaxed form.

Workout #7 : Swim

Planned Time: 0:50:00
swim 2k: 500 easy 4 x 50 kick on :10 3 x 300 (200 cruise, 100 build to fast) on :30-40, pull 1 optional 6 x 50 Powerstroke 25, easy 25 on :10 100 cooldown

Workout #8 : 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 #9 : Bike

Planned Time: 0:45:00
ride 45min-1hr easy light resistance, cadence 85+