This is a sample of Base Training that will happen for 4 weeks with 5 days of workouts and 2 days for recovery. Each month, a new workout will be sent to the membership that will slightly increase in time and intensity in order to complete an Olympic Distance Race. For members with other commitments and goals, this workout schedule will be a guideline and can be altered to fit their individual needs, goals and abilities.

Base Training Sample

Monday - Bike

• 45-60-min spin on bike keep RPM at 90 – 100.

Tuesday

• Core strength
• Swim 45-60 minutes

Wednesday - Group Brick Workout @ Gallagher Centre Flexihall (Bring bike, trainer, and runners)

• 5-min warm-up run (easy jog)
• 5 min warm-up bike (light spin on easy gear and high RPM)
• 2 x (10min bike high spin 90-100 RPM and 10min run at "tempo")
• 5 min run cool down
• 5 min bike cool down
• Core Strength

Thursday Day off

Friday

• Core strength
• Swim 45-60 minutes

Saturday

• Long run “easy” 45-75 min

Sunday Day off

Core Strength

• 10-min light warm up on bike
• 2 sets of 10 crunches
• 2 sets of 10 push-ups
• 2 sets of 30 sec planks (front and sides)
• 2 sets of 15 advanced superman
• 2 sets of 15 wall slides
• 5 min cool Down on Bike

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