ben greenfield's workouts

Monday, September 03, 2012Custom : Instructions for the WeekendWorkout Description:You'll notice multiple workouts on Sunday of this week, and on future weekends. You only need to choose ONE of these workouts. Don't do all of them! Run : Aqua Jog 1: aerobicWorkout Description:If your foot is still bothering you, do this workout rather than the run workout.

10-minute easy jog

Main Set

• 2 minutes straight leg kick; driving from the hip with toes pointed down

• 10-minute steady-state run

• 2 minutes straight leg kick; driving from the hip with toes pointed down

• 10-minute steady-state run

• 2 minutes straight leg kick, driving from the hip with toes pointed down

Cool-down

10-minute easy jog Run : Treadmill run/walk intervalsWorkout Description:Begin with easy 5 minute warm-up jog. Then walk for 5 minutes as fast and as steep as you can. After 5 minutes, return to easy jog for 5 minutes. Continue back and forth from easy jogging to hard walking as long as time permits, up to 1 hour.

Tuesday, September 04, 2012Strength : Run Phase 1Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html

Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit.

Lateral Hip Hikes - 12-15x

One Arm Overhead Lunge - 12-15x per leg

Glut Medius Band Walks - 12-15x

(can order bands from http://www.performbetter.com/?kbid=2276)

Balance Disc/Ball Alternating Overhead Press - 12-15x per side

Alternating Cable Rows - 15-20x per side

Wednesday, September 05, 2012Bike : Skills & ForceWorkout Description:20 minute gradual build to warm-up, then for the next 20 minutes alternate between 60 seconds at 70-80rpm and 60 seconds at 100-110rpm (HR no higher than Zone 4 for fast spin efforts). Finish with 3x4 minute hard climbs at 50-60rpm and high resistance. 4 minute recovery spin after each. Grind! Run : Aqua Jog 2: IntervalsWorkout Description:If you are injured, do this workout rather than the bike workout.

Warm-up

10-minute easy jog

Main Set

5 20 seconds hard, 40 seconds easy

4 to 6 90 seconds hard, 3-minute easy rest interval

Cool-down

10-minute easy jog

Workout Total: 43-52 minutes

Thursday, September 06, 2012Strength : Swim Phase IWorkout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html


Push-up - 12-15x

Notes: This exercise can be made more difficult placing a stability ball under feet.

Single Leg Row and Throw - 8-10x

Side Plank Rotation - 12-15x

Cable Torso Twist - 12-15x

Running Man Row - 12-15x

Friday, September 07, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total.

Saturday, September 08, 2012Strength : Bike Phase IWorkout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html


Explosive Reach For Sky with Dumbbell or Med Ball - 10-12xSingle Leg Overhead Press with Knee Drive - 10-12xNotes: alternate legs or switch halfway through set to a new legWoodchopper - 10-12x per sideFront Plank Reaches - 10-12x per armStability Ball Single Leg Bridge - 10-12x Swim : Swim - Off-season FormWorkout Description:For this workout, you'll need paddles, a pull-buoy, an old bicycle tube, and some concentration.

Warm-up freestyle swim 500 meters.

Swim 100m with the paddles, at about 70% intensity, focusing on long reach, pressing your chest down, and high elbows as you pull.

Recover 15-30 seconds.

Swim 100m with the paddles and pull-buoy, same rules as above.


Swim 100m with the paddles, pull-buoy, and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs.


Swim 100m with the paddles, NO pull-buoy, and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs.


Complete 2-3 rounds of the workout above, as time permits, then cool-down with another 500m at about 70-80% intensity.

Sunday, September 09, 2012X-Train : Rowing Machine Cross-trainingWorkout Description:1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.2. Row for 6–10 minutes at a moderate aerobic pace.3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace.4. Row for another 6–10 minutes at a moderate aerobic pace.5. Switch again to biking or running and go for 4–5 minutes at your planned race pace.6. Row for another 6–10 minutes at a moderate aerobic pace.7. Switch to biking or running and go for 3–4 minutes at slightly faster than your planned race pace.8. Row easily for 5 minutes to cool down.9. Stretch. X-Train : Elliptical Cross-trainingWorkout Description:Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross TrainingWorkout Description:Choose 1 or a combination of the following:

1-2 hours basketball

1-2 hours indoor soccer

Half to full day snowskiing or snowboarding

Half to full day cross country skiing or skate skiing

1 single or 2 back-to-back indoor fitness classes

Monday, September 10, 2012Custom : Instructions for the WeekendWorkout Description:You'll notice multiple workouts on Sunday of this week, and on future weekends. You only need to choose ONE of these workouts. Don't do all of them! Run : Treadmill run/walk intervalsWorkout Description:Begin with easy 5 minute warm-up jog. Then walk for 5 minutes as fast and as steep as you can. After 5 minutes, return to easy jog for 5 minutes. Continue back and forth from easy jogging to hard walking as long as time permits, up to 1 hour.



Lateral Hip Hikes - 12-15xOne Arm Overhead Lunge - 12-15x per legGlut Medius Band Walks - 12-15x(can order bands from http://www.performbetter.com/?kbid=2276)Balance Disc/Ball Alternating Overhead Press - 12-15x per sideAlternating Cable Rows - 15-20x per side

Wednesday, September 12, 2012Bike : Bike Lactate TestWorkout Description:Your training "heart rate zones" will be based off your lactate threshold. If you don't do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart

rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. -----------------If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. -----------------Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. -----------------30-Minute Time Trial for Estimating LT-----------------You will need a heart rate monitor-----------------Warm up for 10-15 minutes-----------------Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes-----------------Record your heart rate each minute for the last 20 minutes-----------------Calculate your average heart rate over the last 20 minutes-----------------This average heart rate figure is your estimated heart rate at your lactate threshold-----------------Now that you have your number, log-in to your TrainingPeaks account, then go to "Preferences", then click on "Heart Rate Zones". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you'll be testing for each sport.



Push-up - 12-15xNotes: This exercise can be made more difficult placing a stability ball under feet.Single Leg Row and Throw - 8-10xSide Plank Rotation - 12-15xCable Torso Twist - 12-15xRunning Man Row - 12-15xActivity Comments:

9/13/2012 Tyler Moore: Great workout! Circuit workouts are probably one of my favorite ways to lift.

Friday, September 14, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total.Activity Comments:

9/16/2012 Tyler Moore: Did 60 minutes of strength yoga at home with a video I bought from the link provided.

Run : Run Lactate TestWorkout Description:Your training "heart rate zones" will be based off your lactate threshold. If you don't do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. -----------------If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. -----------------Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. -----------------30-Minute Time Trial for Estimating LT-----------------You will need a heart rate monitor-----------------Warm up for 10-15 minutes-----------------Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes-----------------Record your heart rate each minute for the last 20 minutes-----------------Calculate your average heart rate over the last 20 minutes-----------------This average heart rate figure is your estimated heart rate at your lactate threshold-----------------

Now that you have your number, log-in to your TrainingPeaks account, then go to "Preferences", then click on "Heart Rate Zones". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you'll be testing for each sport.



Explosive Reach For Sky with Dumbbell or Med Ball - 10-12xSingle Leg Overhead Press with Knee Drive - 10-12xNotes: alternate legs or switch halfway through set to a new legWoodchopper - 10-12x per sideFront Plank Reaches - 10-12x per armStability Ball Single Leg Bridge - 10-12x Swim : Swim - Off-season FormWorkout Description:For this workout, you'll need paddles, a pull-buoy, an old bicycle tube, and some concentration.











Sunday, September 16, 2012X-Train : Rowing Machine Cross-trainingWorkout Description:1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.2. Row for 6–10 minutes at a moderate aerobic pace.3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace.4. Row for another 6–10 minutes at a moderate aerobic pace.5. Switch again to biking or running and go for 4–5 minutes at your planned race pace.6. Row for another 6–10 minutes at a moderate aerobic pace.7. Switch to biking or running and go for 3–4 minutes at slightly faster than your planned race pace.8. Row easily for 5 minutes to cool down.9. Stretch. X-Train : Elliptical Cross-trainingWorkout Description:Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross TrainingWorkout Description:Choose 1 or a combination of the following:






Monday, September 17, 2012Custom : Instructions for the WeekendWorkout Description:You'll notice multiple workouts on Sunday of this week, and on future weekends. You only need to choose ONE of these workouts. Don't do all of them! Run : Treadmill run/walk intervalsWorkout Description:

Begin with easy 5 minute warm-up jog. Then walk for 5 minutes as fast and as steep as you can. After 5 minutes, return to easy jog for 5 minutes. Continue back and forth from easy jogging to hard walking as long as time permits, up to 1 hour.



Lateral Hip Hikes - 12-15xOne Arm Overhead Lunge - 12-15x per legGlut Medius Band Walks - 12-15x(can order bands from http://www.performbetter.com/?kbid=2276)Balance Disc/Ball Alternating Overhead Press - 12-15x per sideAlternating Cable Rows - 15-20x per side

Wednesday, September 19, 2012Bike : Skills & ForceWorkout Description:20 minute gradual build to warm-up, then for the next 20 minutes alternate between 60 seconds at 70-80rpm and 60 seconds at 100-110rpm (HR no higher than Zone 4 for fast spin efforts). Finish with 3x4 minute hard climbs at 50-60rpm and high resistance. 4 minute recovery spin after each. Grind!

Run : Aqua Jog 2: IntervalsWorkout Description:If you are injured, do this workout rather than the bike workout.

Warm-up

10-minute easy jog

Main Set

5 20 seconds hard, 40 seconds easy

4 to 6 90 seconds hard, 3-minute easy rest interval

Cool-down

10-minute easy jog

Workout Total: 43-52 minutes



Push-up - 12-15x

Notes: This exercise can be made more difficult placing a stability ball under feet.

Single Leg Row and Throw - 8-10x

Side Plank Rotation - 12-15x

Cable Torso Twist - 12-15x

Running Man Row - 12-15x


Swim : Balance 1Workout Description:500m warm-up. Then complete 5 rounds of the following: 50m stomach swim, 50m corkscrew, 50m L side swimming, 50m R side swimming. After completing prescribed # of rounds, progress to 500m tempo swim at about 85% intensity. 500m cooldown. See attached file for videos.



Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x

Single Leg Overhead Press with Knee Drive - 10-12x

Notes: alternate legs or switch halfway through set to a new leg

Woodchopper - 10-12x per side

Front Plank Reaches - 10-12x per arm

Stability Ball Single Leg Bridge - 10-12x Swim : Swim - Off-season FormWorkout Description:For this workout, you'll need paddles, a pull-buoy, an old bicycle tube, and some concentration.











Sunday, September 23, 2012X-Train : Rowing Machine Cross-trainingWorkout Description:1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.2. Row for 6–10 minutes at a moderate aerobic pace.3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace.4. Row for another 6–10 minutes at a moderate aerobic pace.

5. Switch again to biking or running and go for 4–5 minutes at your planned race pace.6. Row for another 6–10 minutes at a moderate aerobic pace.7. Switch to biking or running and go for 3–4 minutes at slightly faster than your planned race pace.8. Row easily for 5 minutes to cool down.9. Stretch. X-Train : Elliptical Cross-trainingWorkout Description:Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross TrainingWorkout Description:Choose 1 or a combination of the following:






Monday, September 24, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Other : Morning fat burningWorkout Description:30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK.Tuesday, September 25, 2012Other : Morning fat burningWorkout Description:30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Strength : BodyWeightBurner

Workout Description:Complete the following circuit 5x through with minimal rest. Exercises can be viewed at http://www.pacificfit.net/exercises.php.10-15 Pushups20-25 Body Weight Squats10-15 Narrow Grip Pushups20-25 Standing Elastic Band Rows10-15 Backward Lunges per side10-15 Dive Bomber Pushups

Wednesday, September 26, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Other : Morning fat burningWorkout Description:30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK.

Thursday, September 27, 2012Other : Morning fat burningWorkout Description:30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Strength : BodyWeightBurner2Workout Description:Complete the following circuit 4-5x through with minimal rest. Exercises can be viewed at http://www.pacificfit.net/exercises.php.10-15 Pushups or Knee Pushups20-25 Body Weight Squats10-15 Narrow Grip Pushups or Narrow Grip Knee Pushups20-25 Standing Elastic Band Rows10-15 Reverse Lunges per side


Swim : Balance 2Workout Description:500m warm-up. Then complete 5 rounds of the following: 100m 6-1 Transition, 100m freestyle, 100m 6-3 transition, 100m freestyle. After completing prescribed # of rounds, progress to 500m tempo swim at about 85% intensity. 500m cool-down. See attached file for videos.

Saturday, September 29, 2012Other : Morning fat burningWorkout Description:30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. Swim : Easy Recovery SwimWorkout Description:1500-2000 meter easy recovery aerobic swim. OK to use different strokes.

Sunday, September 30, 2012Day Off : Off-DayWorkout Description:This day can be used as a make-up day for a missed workout, although that would be less than ideal (but sometimes a reality). Otherwise, this is a recovery day, which means this is not the day you sit around on the couch, but rather the day in which you:

-Spend MUCH time with family-Walk frequently-Take a yoga class-Schedule a massage-Take a magnesium salts bath-Study swim drills, run drills, cycling technique-Use the time you'd normally spend working out to become a better, smarter, more recovered athlete

Monday, October 01, 2012Run : Treadmill Overspeed TrainingWorkout Description:Warm-up 10 minutes, then complete 5-6x 2 minute efforts during which you bring the treadmill up to a high speed that gives you a fast turnover in the feet, but lean forward and RELAX focusing on fast feet and a high cadence. Should hit 90 steps per minute. Full recovery after each effort.

Tuesday, October 02, 2012Strength : Run Phase 2Workout Description:

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html


Single Leg Thumbs Up Dumbbell Front Raise- 15x per armReverse Lung and Swing - 10-12x per sideSquat to Bicep Curl - 10-12xTransverse Lunge with Row - 10-12x per side

Wednesday, October 03, 2012Bike : Winter Indoor "Force" SpinWorkout Description:Warm-up 10-20 minutes. Then complete the following ladder:

4 minute hill climb, 75% intensity, low RPM of 50-60 - 2 minutes recovery.8 minute hill climb, 75% intensity, low RPM of 50-60 4 minutes recovery.12 minute hill climb, 75% intensity, low RPM of 50-60, 6 minutes recovery.Recover 5 minutes very easy after the ladder.

Cool-down with 5-10 minute easy spin.

Thursday, October 04, 2012Strength : Swim Phase 2Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html


Lunge Position Alternating Arm Dumbbell Row - 10-12x per armDumbbell Uppercuts on Balance Ball or Single Leg - 15x per armPushup with Hands on Stability Ball (single leg optional) - 10-12xTwo Leg Row and Throw - 10-12x per sideOverhead Push Press - 10-12x

Friday, October 05, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Swim : Force PlayWorkout Description:Warm-up for 200-500 meters, then complete the following as a circuit, 3-4x through:

150 paddle,150 fin kick,150 pull-buoy,150 all out freestyle,50 kickboard recovery,After 3-4 rounds, cool-down 200-500 meters.

Saturday, October 06, 2012Strength : Bike Phase 2Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html


Cable or Band High to Low WoodChpper - 15x per sideLateral Lunge to Overhead Triceps Extension - 8-10x per sideSquat to Curl to Overhead Press - 10-12xLateral Step with Reverse Fly - 10-12x per armBow Row - 10-12x per arm Swim : Fun Power SwimWorkout Description:500m warm-up. Progress to 1x Death Sprint, in which you go as hard as possible for as long as possible. No rules, but you should be able to last 200-300 yards. Recover 2 minutes, then complete 15 pool-side pushups to a 50m all-out sprint. Recover 45 seconds after each repeat, and do 5 of these. Recover 1 minute. Then do a 50m all-out sprint that you take directly into a 250m "cruise" at just under race-pace. Do two of these, and recover 1 minute between each. Then progress to 3x100 "no-stop" intervals, in which you swim a 100m all-out pace, but your recovery is a 50m very easy swim, rather than resting poolside. Next, swim 3x75m with NO turning at the walls - instead, turn at the "T" and use the power of your legs to reverse direction. Recovery on these is a very easy breaststroke or backstroke back to starting wall. Finally, finish with 10x25 "hypoxic" sets...no breathing. 20 second rest after each 25.

Sunday, October 07, 2012X-Train : Rowing Machine Cross-trainingWorkout Description:1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.2. Row for 6–10 minutes at a moderate aerobic pace.3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace.4. Row for another 6–10 minutes at a moderate aerobic pace.5. Switch again to biking or running and go for 4–5 minutes at your planned race pace.6. Row for another 6–10 minutes at a moderate aerobic pace.

7. Switch to biking or running and go for 3–4 minutes at slightly faster than your planned race pace.8. Row easily for 5 minutes to cool down.9. Stretch. X-Train : Elliptical Cross-trainingWorkout Description:Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross TrainingWorkout Description:Choose 1 or a combination of the following:







Tuesday, October 09, 2012Strength : Run Phase 2Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html


Single Leg Thumbs Up Dumbbell Front Raise- 15x per armReverse Lung and Swing - 10-12x per sideSquat to Bicep Curl - 10-12xTransverse Lunge with Row - 10-12x per side Swim : Easy Recovery Swim, preferably with fins

Workout Description:1500-2000 meter easy recovery aerobic swim. OK to use different strokes.







Friday, October 12, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Swim : Kick PracticeWorkout Description:See attachment (kick.pdf) for drill instructions. Warm-up 200-500m freestyle.Four sets of the following 100m swim (in a 25m pool)1 x 25m BReaststroke ArMS with front crawl legs (BRAMS, see p53). Simple arm movement, allowing full focus on legs.1 x 25m 10-kick catch-up. A very slow catch- up with 10 kicks between each arm cycle, allowing you to re-focus on the leg kick between arm cycles.1 x 25m catch-up. Hands touch and go. No pause now so there’s a more frequent distraction to the leg kick.1 x 25m full stroke. Rotation, normal arms and

breathing means there’s a lot to pull you away from that ideal kick now. The slow build-up to this point means it’s likely to be holding together better and kept under control.Finish with 600-1000m tempo swim, focusing on kicking mechanics.




Sunday, October 14, 2012X-Train : Rowing Machine Cross-trainingWorkout Description:1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.2. Row for 6–10 minutes at a moderate aerobic pace.3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace.4. Row for another 6–10 minutes at a moderate aerobic pace.5. Switch again to biking or running and go for 4–5 minutes at your planned race pace.6. Row for another 6–10 minutes at a moderate aerobic pace.7. Switch to biking or running and go for 3–4 minutes at slightly faster than your planned race pace.8. Row easily for 5 minutes to cool down.9. Stretch.

X-Train : Elliptical Cross-trainingWorkout Description:Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross TrainingWorkout Description:Choose 1 or a combination of the following:









Single Leg Thumbs Up Dumbbell Front Raise- 15x per armReverse Lung and Swing - 10-12x per sideSquat to Bicep Curl - 10-12xTransverse Lunge with Row - 10-12x per side Swim : Easy Recovery Swim, preferably with finsWorkout Description:1500-2000 meter easy recovery aerobic swim. OK to use different strokes.







Friday, October 19, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Swim : Kick PracticeWorkout Description:See attachment (kick.pdf) for drill instructions. Warm-up 200-500m freestyle.Four sets of the following 100m swim (in a 25m pool)1 x 25m BReaststroke ArMS with front crawl legs (BRAMS, see p53). Simple arm movement, allowing full focus on legs.1 x 25m 10-kick catch-up. A very slow catch- up with 10 kicks between each arm cycle, allowing you to re-focus on the leg kick between arm cycles.1 x 25m catch-up. Hands touch and go. No pause now so there’s a more frequent distraction to the leg kick.1 x 25m full stroke. Rotation, normal arms and breathing means there’s a lot to pull you away from that ideal kick now. The slow build-up to this point means it’s likely to be holding together better and kept under control.Finish with 600-1000m tempo swim, focusing on kicking mechanics.




Sunday, October 21, 2012X-Train : Rowing Machine Cross-trainingWorkout Description:1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.2. Row for 6–10 minutes at a moderate aerobic pace.3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace.4. Row for another 6–10 minutes at a moderate aerobic pace.5. Switch again to biking or running and go for 4–5 minutes at your planned race pace.6. Row for another 6–10 minutes at a moderate aerobic pace.7. Switch to biking or running and go for 3–4 minutes at slightly faster than your planned race pace.8. Row easily for 5 minutes to cool down.9. Stretch. X-Train : Elliptical Cross-trainingWorkout Description:

Go to http://exercise.about.com/library/blellipticalinterval.htm and follow the instructions exactly as written! X-Train : General Cross TrainingWorkout Description:Choose 1 or a combination of the following:






Monday, October 22, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Other : Morning fat burningWorkout Description:30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK.

Tuesday, October 23, 2012Other : Morning fat burningWorkout Description:30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK.

Wednesday, October 24, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Other : Morning fat burningWorkout Description:

30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK.

Thursday, October 25, 2012Other : Morning fat burningWorkout Description:30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK.

Friday, October 26, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Other : Morning fat burningWorkout Description:30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK.

Saturday, October 27, 2012Other : Morning fat burningWorkout Description:30-60 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK.

Sunday, October 28, 2012Day Off : Off-DayWorkout Description:This day can be used as a make-up day for a missed workout, although that would be less than ideal (but sometimes a reality). Otherwise, this is a recovery day, which means this is not the day you sit around on the couch, but rather the day in which you:

-Spend MUCH time with family-Walk frequently-Take a yoga class-Schedule a massage-Take a magnesium salts bath-Study swim drills, run drills, cycling technique-Use the time you'd normally spend working out to become a better, smarter, more recovered athlete

Monday, October 29, 2012Run : Time Saving Tempo Treadmill Run WorkoutWorkout Description:Warm-up 5-10 minutes, then complete 3-4x6 minute efforts at tempo pace (approximately a 10K effort, or about 2-3mph faster than your aerobic run pace). Put incline at 1.0 for first 6 minute effort, 2.0 for second effort, 3.0 for third effort, etc. 1 minute easy recovery jog between each effort.


Complete the following exercises as a circuit, 4-5x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit.

Ice Skaters or Lateral Hops - 10-12x per sieAlternating Lunge Jumps with Overhead Press - 6-8x per legSquat to Curl with Rotation - 8-10x totalDumbbell Running Arms - 15-20x per armWalking Lunge with Twist - 8-10x per leg Swim : Paddles, buoy, kick.Workout Description:500 meter easy warm-up. Then perform the following circuit 3-4x, with minimal rest between each 100m: 100m pull buoy, 100m kickboard, 100m paddles, 100m hard (T-Pace - 5-10 seconds). Finish with 500m swim at T-Pace.

Wednesday, October 31, 2012Bike : Skills!Workout Description:During duration of this 45-60 minute ride, complete 8-10x60 seconds superfast spins that take you above 110 rpm. Recover at least 1 minute between each spin. Do these without bouncing, in the saddle. Also complete 8-10-x60 seconds single leg isolation drills, in which you focus on pedaling with just one leg, while leaving the other leg attached, but using it as little as possible (imagine "pins and needles" on the pedal"). After every single leg isolation drill, pedal for 1-2 minutes with both legs to feel entire circular pedal stroke. Push forward at the top, pull back at the bottom! Remainder of ride is easy aerobic effort.

Thursday, November 01, 2012Strength : Swim Phase 3Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html


Cable Torso Twists - 8-10x per sideMed Ball Twisters - 10-12x per directionCable Single Arm Chest Press w/ Rotation - 8-10x per sideMountain Climber (Bosu Ball optional) - 10-12x per sideStability Ball Military Press - 8-10x

Friday, November 02, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Swim : Force Play 2Workout Description:Warm-up for 200-500 meters, then complete the following mixed set for 500 meters:25m breastsroke easy, 25m freestyle fast, 25m backstroke easy, 25m freestyle fastThe swim the following interval set for 500 meters1 length easy, 1 length hard, 2 easy/2 hard, 3 easy/3hard, 4 easy/4hard.Repeat the mixed set/interval set 1 more round if time permits.

Saturday, November 03, 2012Strength : Bike Phase 3Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html


One Arm Dumbbell Clean and Press - 8-10x per armLow to High WoodChopper with Body Turn - 8-10x per sideSingle Arm Bent over Dumbbell Row in Squat Position - 8-10x per sideDouble Arm Lawnmower - 8x per directionTricep Pushdown with Hop - 10-12x X-Train : Non-Freestyle SwimmingWorkout Description:Swimming "outside your comfort zone" will teach you how to move through the water more smoothly. If you have absolutely no clude about where to begin with these strokes, I recommend A) http://www.goswim.tv; or B) a Master's swim class.

1500m non-freestyle swim workout:

10x50 alternating breastroke to backstroke, medium pace

10x25 butterfly OR underwater swimming, maximum pace to10x25 dolphin kicking practice, medium pace

5x100 backstroke OR breastsroke maximum pace

Sunday, November 04, 2012CustomWorkout Description:Another "Go Outside Your Comfort Zone" day. for the next 3 weeks, choose a gym class you've never taken or a new sport and go for it! Throw you body and your mind a curveball.

Monday, November 05, 2012Run : Treamill Time Saving Workout - 2.5 with 30s restWorkout Description:Warm-up 5-10 minutes, then complete 6x2.5 minute efforts. Each effort is at your tempo, threshold pace (Zone 4). Start with first effort at 1.0 and add 0.5 percent incline for each subsequent effort. 60 second easy jog between each effort. Push yourself on the 2.5 minute efforts! Strength : Run Phase 3Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.htmlComplete the following exercises as a circuit, 4-5x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit.Ice Skaters or Lateral Hops - 10-12x per sieAlternating Lunge Jumps with Overhead Press - 6-8x per legSquat to Curl with Rotation - 8-10x totalDumbbell Running Arms - 15-20x per armWalking Lunge with Twist - 8-10x per leg

Tuesday, November 06, 2012Bike : SufferfestWorkout Description:Fight Club Run : Steep hillsWorkout Description:Find steep hill (type of hill you would normally "hike" not "run"). Run up the hill in a controlled fashion, focusing on force application and pushing through each stride. Heart rate is not important. This is a focus on strength and power. Run for 45-90 seconds. The recover is the walk back down. If weather does not permit outdoor running, you can instead perform this workout on a steep treadmill or on a stairclimber. Goal is 8-10 repeats.

Wednesday, November 07, 2012Swim : Critical Swim Speed testWorkout Description:1) Swim an easy warm-up of between 600m and 1000m including a variety of technique drills and a few short efforts to lift your heart rate.2) Perform a 400m time-trial from a push (not a dive), count your laps right and accurately time it!3) Swim 5x100 very easy repeats with full recovery. Just to clear lactic acid from the muscles. Backstroke or breastroke or kicking is fine.4) Perform a 200m time-trial from a push, again with accurate timing. 5) Easy cool-downTo find your CSS pace in time per 100m from your results the easiest way is to use the simple calculator at: www.swimsmooth.com/css. Or, if you would like to run the calculation yourself you can calculate your CSS pace as:CSS (m/sec) = (400 - 200) / (T400 - T200)Where T400 and T200 are your 400m and 200m times in seconds. Then convert your speed from m/sec into time per 100m :CSS (sec/100m) = 100 / CSS (m/sec)Send results to Ben. Strength : Swim Phase 3Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.htmlComplete the following exercises as a circuit, 4-5x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit.Cable Torso Twists - 8-10x per sideMed Ball Twisters - 10-12x per directionCable Single Arm Chest Press w/ Rotation - 8-10x per sideMountain Climber (Bosu Ball optional) - 10-12x per sideStability Ball Military Press - 8-10x

Thursday, November 08, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total.

Friday, November 09, 2012Swim : Easy Recovery SwimWorkout Description:1500-2000 meter easy recovery aerobic swim. OK to use different strokes. Strength : Bike Phase 3Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.htmlComplete the following exercises as a circuit, 4-5x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit.One Arm Dumbbell Clean and Press - 8-10x per armLow to High WoodChopper with Body Turn - 8-10x per side

Single Arm Bent over Dumbbell Row in Squat Position - 8-10x per sideDouble Arm Lawnmower - 8x per directionTricep Pushdown with Hop - 10-12x

Saturday, November 10, 2012Bike : Indoor Bicycle Cadence EffortsWorkout Description:Warm-up well, then complete 10x2 minute efforts at 90-95 rpm with a resistance that keeps you below Zone 4, but above Zone 3. Between each, recovery for 30 second at 80-85 rpm. Run : Winter Base Run - 40-60 minutesWorkout Description:This workout can be done outdoors or on a treadmill. The run is flexible, and about 60% of it should be in easy Zone 2. You need to include at least 3-5 hill climbs of 2-4 minutes in duration that take you up into Zone 4. Full recovery after reach. Other than that, just have fun and enjoy the run!

Monday, November 12, 2012Strength : Run Phase 2Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html


Single Leg Thumbs Up Dumbbell Front Raise- 15x per armReverse Lung and Swing - 10-12x per sideSquat to Bicep Curl - 10-12xTransverse Lunge with Row - 10-12x per side Run : Time Saving Tempo Treadmill Run WorkoutWorkout Description:Warm-up 5-10 minutes, then complete 3-4x6 minute efforts at tempo pace (approximately a 10K effort, or about 2-3mph faster than your aerobic run pace). Put incline at 1.0 for first 6 minute effort, 2.0 for second effort, 3.0 for third effort, etc. 1 minute easy recovery jog between each effort.

Tuesday, November 13, 2012Bike : Sufferfest Revolver

Wednesday, November 14, 2012Strength : Swim Phase 2Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html


Lunge Position Alternating Arm Dumbbell Row - 10-12x per armDumbbell Uppercuts on Balance Ball or Single Leg - 15x per armPushup with Hands on Stability Ball (single leg optional) - 10-12xTwo Leg Row and Throw - 10-12x per sideOverhead Push Press - 10-12x Swim : Kick PracticeWorkout Description:See attachment (kick.pdf) for drill instructions. Warm-up 200-500m freestyle.Four sets of the following 100m swim (in a 25m pool)1 x 25m BReaststroke ArMS with front crawl legs (BRAMS, see p53). Simple arm movement, allowing full focus on legs.1 x 25m 10-kick catch-up. A very slow catch- up with 10 kicks between each arm cycle, allowing you to re-focus on the leg kick between arm cycles.1 x 25m catch-up. Hands touch and go. No pause now so there’s a more frequent distraction to the leg kick.1 x 25m full stroke. Rotation, normal arms and breathing means there’s a lot to pull you away from that ideal kick now. The slow build-up to this point means it’s likely to be holding together better and kept under control.Finish with 600-1000m tempo swim, focusing on kicking mechanics.

Thursday, November 15, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total.

Friday, November 16, 2012Strength : Bike Phase 2Workout Description:Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html


Cable or Band High to Low WoodChpper - 15x per sideLateral Lunge to Overhead Triceps Extension - 8-10x per sideSquat to Curl to Overhead Press - 10-12xLateral Step with Reverse Fly - 10-12x per armBow Row - 10-12x per arm Swim : Fun Power SwimWorkout Description:

500m warm-up. Progress to 1x Death Sprint, in which you go as hard as possible for as long as possible. No rules, but you should be able to last 200-300 yards. Recover 2 minutes, then complete 15 pool-side pushups to a 50m all-out sprint. Recover 45 seconds after each repeat, and do 5 of these. Recover 1 minute. Then do a 50m all-out sprint that you take directly into a 250m "cruise" at just under race-pace. Do two of these, and recover 1 minute between each. Then progress to 3x100 "no-stop" intervals, in which you swim a 100m all-out pace, but your recovery is a 50m very easy swim, rather than resting poolside. Next, swim 3x75m with NO turning at the walls - instead, turn at the "T" and use the power of your legs to reverse direction. Recovery on these is a very easy breaststroke or backstroke back to starting wall. Finally, finish with 10x25 "hypoxic" sets...no breathing. 20 second rest after each 25.

Saturday, November 17, 2012Run : Winter Base Run - 40-60 minutesWorkout Description:This workout can be done outdoors or on a treadmill. The run is flexible, and about 60% of it should be in easy Zone 2. You need to include at least 3-5 hill climbs of 2-4 minutes in duration that take you up into Zone 4. Full recovery after reach. Other than that, just have fun and enjoy the run! Bike : Bike - Force/CadenceWorkout Description:Perform the following bike workout: Warm-up well, then 10x1 minute high speed pedaling cadence at 90-95rpm with 1 minute easy recoveries. Then perform 4-5x 4-5 minute hard efforts at 70-75rpm (hill climb simulations) with 4-5 minute recoveries.

Monday, November 19, 2012Bike : Skills & ForceWorkout Description:20 minute gradual build to warm-up, then for the next 20 minutes alternate between 60 seconds at 70-80rpm and 60 seconds at 100-110rpm (HR no higher than Zone 4 for fast spin efforts). Finish with 3x4 minute hard climbs at 50-60rpm and high resistance. 4 minute recovery spin after each. Grind! Custom : Total Body Injury PreventionWorkout Description:This routine is designed to address notorious weak areas of a triathlete’s body, specifically the rotator cuff , gluteus medius, lateral movement and core. If desired, it can be used as a stand-alone workout in a pre-existing weight training program. You can also take any of the Main Sets (1, 2 or 3) in this workout and do them as an isolated workout.Warm-Up: Complete 3–5 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises.Main Set 1: Complete the following rotator cuff exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set.

Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set.Main Set 3: Complete the following core exercises as a circuit, 3–4x through, with 30–60 sec rest after each time through, before proceeding to the next Main Set.Cool-down: Hold each of the following stretches for 6–20 seconds, and go 3x through. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.Warm-Up: Arm Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Arm Circles: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12, Tempo: fluent

Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Front Raising: Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Side Raising: Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Empty Cans: Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 2: Fire Hydrants: Step 1: Reps: 20-25, Tempo: fluent

Main Set 2: Lateral Lunges: Step 1: Reps: 10-12, Tempo: fluent

Main Set 2: Hip Hikes: Step 1: Reps: 10-12, Tempo: fluent

Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12, Tempo: fluent

Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12, % Max Weight: 60-65, Tempo: fluent

Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15, Tempo: fluent

Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12, Tempo: fluent

Cool-down: Warrior 1: Step 1: Reps: 3, Tempo: fluent



Cool-down: Standing Hamstring: Step 1: Reps: 3, Tempo: fluent

Cool-down: Down Dog: Step 1: Reps: 3, Tempo: fluent

Other : Full Body Stretch Routine With Video: Intermediate-AdvancedWorkout Description:Hold each stretch for 6-20 seconds. Do every day this week, sometime in the morning, preferably.4 Step Hip Stretch:

Achilles Stretch:

Calf Stretch:

Bridge Stretch:

Anterior Shoulder Stretch:

Posterior Shoulder Stretch:

Side Bending Lat Stretch:

Spiderman Stretch:

Single Leg Quad Stretch Side:

Lying Hamstring Stretch:

Lying Leg Cross Body Stretch:

Lying Leg Open Body Stretch:

Frog Stretch:

Seated Hamstring Stretch:

Standing Figure Four Stretch:

Scorpion Stretch:

Warrior 1 Side:

Warrior 2 Side:

Warrior 3 Stretch:

Tuesday, November 20, 2012Swim : Critical Swim Speed testWorkout Description:

1) Swim an easy warm-up of between 600m and 1000m including a variety of technique drills and a few short efforts to lift your heart rate.2) Perform a 400m time-trial from a push (not a dive), count your laps right and accurately time it!3) Swim 5x100 very easy repeats with full recovery. Just to clear lactic acid from the muscles. Backstroke or breastroke or kicking is fine.4) Perform a 200m time-trial from a push, again with accurate timing. 5) Easy cool-downTo find your CSS pace in time per 100m from your results the easiest way is to use the simple calculator at: www.swimsmooth.com/css. Or, if you would like to run the calculation yourself you can calculate your CSS pace as:CSS (m/sec) = (400 - 200) / (T400 - T200)Where T400 and T200 are your 400m and 200m times in seconds. Then convert your speed from m/sec into time per 100m :CSS (sec/100m) = 100 / CSS (m/sec)Send results to Ben. Run : Treadmill Overspeed TrainingWorkout Description:Warm-up 10 minutes, then complete 5-6x 2 minute efforts during which you bring the treadmill up to a high speed that gives you a fast turnover in the feet, but lean forward and RELAX focusing on fast feet and a high cadence. Should hit 90 steps per minute. Full recovery after each effort.

Wednesday, November 21, 2012Bike : Steep Hill RepeatsWorkout Description:Climb 6-8x 2-4 minute hills at a slow pace, with a slow cadence of 55-70, focusing on strength and force application. Heart rate is not observed. Full, easy recovery spin downhill after each hill repeat. Strength : Basic Strength 1 From Top 12 Resistance Training Routines for TriathletesWorkout Description:Basic Strength 1 From Top 12 Resistance Training Routines for Triathletes

Thursday, November 22, 2012Swim : Technical Set With FinsWorkout Description:Warm-up 500meters, then,Main Set: 30 x 50m + 10sec rest broken down into blocks of 10 x 50m with odd numbers = drills and even numbers = 25m fast + 25m easySet 1) Focus: Alignment: 25m Left Side Kick + 25m Right Side Kick FINSSet 2) Focus: Rotation: FINS 25m 6/3/6 + 25m f/sSet 3) Focus: Catch: Pull as 10m Scull #1, 10m Scull #2, 30m f/sTotal distance: 2000m X-Train : Gym CrosstrainingWorkout Description:

Choose any activity which is new for your body. It can be a gym class like kickboxing or Pilates, a sport like basketball, tennis or golf, or anything that gets you moving, but keeps your mind off triathlon. This will be your free day for the off-season.

Friday, November 23, 2012Run : Steep hillsWorkout Description:Find steep hill (type of hill you would normally "hike" not "run"). Run up the hill in a controlled fashion, focusing on force application and pushing through each stride. Heart rate is not important. This is a focus on strength and power. Run for 45-90 seconds. The recover is the walk back down. If weather does not permit outdoor running, you can instead perform this workout on a steep treadmill or on a stairclimber. Goal is 8-10 repeats.

Saturday, November 24, 2012Bike : Bike Lactate TestWorkout Description:Your training "heart rate zones" will be based off your lactate threshold. If you don't do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. -----------------If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. -----------------Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. -----------------30-Minute Time Trial for Estimating LT-----------------You will need a heart rate monitor-----------------Warm up for 10-15 minutes-----------------Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes-----------------Record your heart rate each minute for the last 20 minutes-----------------Calculate your average heart rate over the last 20 minutes-----------------This average heart rate figure is your estimated heart rate at your lactate threshold-----------------

Once you have your numbers, send them to Ben, and he will create custom training zones for you under your User Settings! Your bike zones will probably be lower than your run zones, which is why you'll be testing for each sport. Other : Foam Roller or MassageWorkout Description:Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massageFoam Roller Achilles:

Foam Roller Calf:

Foam Roller Lateral Calf:

Foam Roller Hamstring:

Foam Roller Posterior Glutes:

Foam Roller Lateral Glutes:

Foam Roller Low Back:

Foam Roller Mid Back:

Foam Roller Upper Back:

Foam Roller Quads:

Foam Roller IT Band Low:

Foam Roller IT Band High:

Foam Roller Hip Flexors:

Foam Roller Chest:

Foam Roller Lats:

Sunday, November 25, 2012Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total. Run : Run Lactate Test

Workout Description:Your training "heart rate zones" will be based off your lactate threshold. If you don't do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. -----------------If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. -----------------Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. -----------------30-Minute Time Trial for Estimating LT-----------------You will need a heart rate monitor-----------------Warm up for 10-15 minutes-----------------Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes-----------------Record your heart rate each minute for the last 20 minutes-----------------Calculate your average heart rate over the last 20 minutes-----------------This average heart rate figure is your estimated heart rate at your lactate threshold-----------------Now that you have your number, log-in to your TrainingPeaks account, then go to "User Setting". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally, but recommend the Coggan method). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you'll be testing for each sport.

Monday, November 26, 2012Bike : Easy Recovery BikeWorkout Description:60 minute easy spin, cadence 90+rpm. Strength : Body Weight Only 1 From Top 12 Resistance Training Routines for TriathletesWorkout Description:Body Weight Only 1 From Top 12 Resistance Training Routines for Triathletes Other : Full Body Stretch Routine With Video: Intermediate-Advanced

Workout Description:Hold each stretch for 6-20 seconds. Do every day this week, sometime in the morning, preferably.4 Step Hip Stretch:

Achilles Stretch:

Calf Stretch:

Bridge Stretch:




Spiderman Stretch:





Frog Stretch:



Scorpion Stretch:

Warrior 1 Side:

Warrior 2 Side:

Warrior 3 Stretch:

Tuesday, November 27, 2012X-Train : Elliptical Cross-Training HardWorkout Description:Warm up – Easy – 2 min

Fast Pedal – Medium – 2 minBackwards – Medium – 2 minJump Rope – 1 minFast Pedal – Hard – 2 minBackwards – Hard– 2 minSquat jumps* – 20 timesStraddle run on bench** – 1 minFast Pedal – Hard– 1 minBackwards – Medium – 1 minSide Shuffle (stay low)*** – 2 minRepeat all (excluding the warm up) twice, for a total of 3 times through.*How to do a squat jump: http://www.youtube.com/watch?v=eZZc18uX-q8** Straddle run is done on a step aerobics step or another step that is 4-6 inches off the floor. Start standing on the step. Step off and to the side with your right foot, then your left foot, and step back on with your right then left foot. Do that as quickly as you can for one minute.***How to do a side shuffle: http://www.youtube.com/watch?v=3_G4qGc2Zdk Swim : Easy Recovery SwimWorkout Description:1500-2000 meter easy recovery aerobic swim. OK to use different strokes.

Wednesday, November 28, 2012Run : Easy Recovery RunWorkout Description:30-40 minute easy recovery run on soft surface, purely aerobic. Strength : Body Weight Only 2 From Top 12 Resistance Training Routines for TriathletesWorkout Description:Body Weight Only 2 From Top 12 Resistance Training Routines for Triathletes

Thursday, November 29, 2012Swim : Fun Power SwimWorkout Description:500m warm-up. Progress to 1x Death Sprint, in which you go as hard as possible for as long as possible. No rules, but you should be able to last 200-300 yards. Recover 2 minutes, then complete 15 pool-side pushups to a 50m all-out sprint. Recover 45 seconds after each repeat, and do 5 of these. Recover 1 minute. Then do a 50m all-out sprint that you take directly into a 250m "cruise" at just under race-pace. Do two of these, and recover 1 minute between each. Then progress to 3x100 "no-stop" intervals, in which you swim a 100m all-out pace, but your recovery is a 50m very easy swim, rather than resting poolside. Next, swim 3x75m with NO turning at the walls - instead, turn at the "T" and use the power of your legs to reverse direction. Recovery on these is a very easy breaststroke or backstroke back to starting wall. Finally, finish with 10x25 "hypoxic" sets...no breathing. 20 second rest after each 25.

Friday, November 30, 2012Run : Pre-Race StridesWorkout Description:20-25 minute aerobic run in Zones 2-3. Every 2-3 minutes, include a "pick-up stride" of 20 to 30 seconds of fast running where your focus is on maintaining good running form and getting your feet UP off of the ground quickly. Strides get you out of the rut of always running slowly (plodding), without adding undue biomechanical stress or inducing too much fatigue.

Saturday, December 01, 2012Bike : Easy Recovery BikeWorkout Description:60 minute easy spin, cadence 90+rpm. Other : Foam Roller or MassageWorkout Description:Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massageFoam Roller Achilles:

Foam Roller Calf:








Foam Roller Quads:




Foam Roller Chest:

Foam Roller Lats:

Sunday, December 02, 2012Run : 40-60 minute Base RunWorkout Description:This workout can be done outdoors or on a treadmill. The run is flexible, and about 60% of it should be in easy Zone 2. You need to include at least 3-5 hill climbs of 2-4 minutes in duration that take you up into Zone 4. Full recovery after reach. Other than that, just have fun and enjoy the run! Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total.

Monday, December 03, 2012Custom : Total Body Injury PreventionWorkout Description:This routine is designed to address notorious weak areas of a triathlete’s body, specifically the rotator cuff , gluteus medius, lateral movement and core. If desired, it can be used as a stand-alone workout in a pre-existing weight training program. You can also take any of the Main Sets (1, 2 or 3) in this workout and do them as an isolated workout.Warm-Up: Complete 3–5 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises.Main Set 1: Complete the following rotator cuff exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set.Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set.Main Set 3: Complete the following core exercises as a circuit, 3–4x through, with 30–60 sec rest after each time through, before proceeding to the next Main Set.Cool-down: Hold each of the following stretches for 6–20 seconds, and go 3x through. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.Warm-Up: Arm Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Arm Circles: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10, Tempo: explosive

Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12, Tempo: fluent

Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12, Tempo: fluent

Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Front Raising: Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Side Raising:

Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Empty Cans: Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent

Main Set 2: Fire Hydrants: Step 1: Reps: 20-25, Tempo: fluent

Main Set 2: Lateral Lunges: Step 1: Reps: 10-12, Tempo: fluent

Main Set 2: Hip Hikes: Step 1: Reps: 10-12, Tempo: fluent

Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12, Tempo: fluent

Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12, % Max Weight: 60-65, Tempo: fluent

Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15, Tempo: fluent

Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12, Tempo: fluent




Cool-down: Standing Hamstring: Step 1: Reps: 3, Tempo: fluent

Cool-down: Down Dog: Step 1: Reps: 3, Tempo: fluent

Other : Full Body Stretch Routine With Video: Intermediate-AdvancedWorkout Description:Hold each stretch for 6-20 seconds. Do every day this week, sometime in the morning, preferably.4 Step Hip Stretch:

Achilles Stretch:

Calf Stretch:

Bridge Stretch:




Spiderman Stretch:





Frog Stretch:



Scorpion Stretch:

Warrior 1 Side:

Warrior 2 Side:

Warrior 3 Stretch:

Tuesday, December 04, 2012Swim : Tech Set 1Workout Description:Warm-up well, then:8 x 300m @ CSS Pace + 40sec rest1-3+5-7=f/s4+8 = Pull and Paddles Run : Treadmill BuildsWorkout Description:Start with treadmill at easy jog, then over 10 minutes, add 0.1-0.2mph until reaching tempo pace (Zone 4-Zone 5). Hold this pace for 1 minute then go back to the easy jog and build again. Goal is 3 builds.

Wednesday, December 05, 2012Strength : BodyWeightBurnerWorkout Description:Complete the following circuit 5x through with minimal rest. Exercises can be viewed at http://www.pacificfit.net/exercises.php.10-15 Pushups20-25 Body Weight Squats10-15 Narrow Grip Pushups

20-25 Standing Elastic Band Rows10-15 Backward Lunges per side10-15 Dive Bomber Pushups

Thursday, December 06, 2012Run : Steep hillsWorkout Description:Find steep hill (type of hill you would normally "hike" not "run"). Run up the hill in a controlled fashion, focusing on force application and pushing through each stride. Heart rate is not important. This is a focus on strength and power. Run for 45-90 seconds. The recover is the walk back down. If weather does not permit outdoor running, you can instead perform this workout on a steep treadmill or on a stairclimber. Goal is 8-10 repeats.

Friday, December 07, 2012Strength : BodyWeightBurner2Workout Description:Complete the following circuit 4-5x through with minimal rest. Exercises can be viewed at http://www.pacificfit.net/exercises.php.10-15 Pushups or Knee Pushups20-25 Body Weight Squats10-15 Narrow Grip Pushups or Narrow Grip Knee Pushups20-25 Standing Elastic Band Rows10-15 Reverse Lunges per side

Saturday, December 08, 2012Run : Hard StridesWorkout Description:Warm-up run for 4 minutes. Then complete 1 minute at maximum sustainable pace, about 5K race pace, up to Zones 5/6. Recover 4 minutes. Repeat for available time of run, up to 45 minutes. Other : Foam Roller or MassageWorkout Description:Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massageFoam Roller Achilles:

Foam Roller Calf:








Foam Roller Quads:




Foam Roller Chest:

Foam Roller Lats:

Sunday, December 09, 2012Run : 40-60 minute Base RunWorkout Description:This workout can be done outdoors or on a treadmill. The run is flexible, and about 60% of it should be in easy Zone 2. You need to include at least 3-5 hill climbs of 2-4 minutes in duration that take you up into Zone 4. Full recovery after reach. Other than that, just have fun and enjoy the run! Custom : YogaWorkout Description:Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total.

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