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BIKE
FILES
RUN
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BIKE

EASY
LONG
SPEED
STRENGTH
TEMPO
- 2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4
- 2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4 ZWIFT FILE
TEST

2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS
2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS ZWIFT FILE
2018 BIKE - SPEED - 01 HOURS 00 MIN - HIIT ZWIFT FILE
2018 BIKE - SPEED - 01 HOURS 11 MIN - HIIT
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - STRENGTH and SPRINTS
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - STRENGTH and SPRINTS ZWIFT FILES
2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE 01
2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE WORK
2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE WORK ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 15 MIN - PULL EFFORTS
2018 BIKE - STRENGTH - 01 HOURS 15 MIN - PULL EFFORTS ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 16 MIN - POWER FOUNDATION
2018 BIKE - STRENGTH - 01 HOURS 16 MIN - POWER FOUNDATION ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 34 MIN - PYRAMID OF POWER
2018 BIKE - STRENGTH - 01 HOURS 34 MIN - PYRAMID OF POWER ZWIFT FILE
2019 BIKE - LONG - 01 HOURS 30 MIN - Z1Z2+Z3Z4 MIX
2019 BIKE - LONG - 01 HOURS 30 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 02 HOURS 00 MIN - Z1Z2+Z3Z4 MIX
2019 BIKE - LONG - 02 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 03 HOURS 00 MIN - Z1Z2+Z3Z4 MIX
2019 BIKE - LONG - 03 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 04 HOURS 45 MIN - Z1Z2+Z3Z4 MIX
2019 BIKE - LONG - 04 HOURS 45 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 05 HOURS 00 MIN - POWER INTERVALS
2019 BIKE - LONG - 05 HOURS 00 MIN - POWER INTERVALS ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 04 MIN - SPEED SETS x 12
2019 BIKE - SPEED - 01 HOURS 04 MIN - SPEED SETS x 12 ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 05 MIN - MAX OUT SETS
2019 BIKE - SPEED - 01 HOURS 05 MIN - MAX OUT SETS ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 07 MIN - INTERVALS
2019 BIKE - SPEED - 01 HOURS 07 MIN - INTERVALS ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 00 MIN - Z1Z2+Z3Z4 MIX
2019 BIKE - STRENGTH - 01 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILES
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 04x09
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 04x09 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 10x03
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 10x03 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 04x07
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 04x07 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 06x05
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 06x05 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 09 MIN - PYRAMID OF POWER Junior
2019 BIKE - STRENGTH - 01 HOURS 09 MIN - PYRAMID OF POWER Junior ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 11 MIN - CRUISE INTERVALS - 04x10
2019 BIKE - STRENGTH - 01 HOURS 11 MIN - CRUISE INTERVALS - 04x10 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 15 MIN - POWER FOUNDATION
2019 BIKE - STRENGTH - 01 HOURS 15 MIN - POWER FOUNDATION ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 25 MIN - POWER RAMP UP INTERVALS
2019 BIKE - STRENGTH - 01 HOURS 25 MIN - POWER RAMP UP INTERVALS ZWIFT FILE
2020 BIKE - EASY - 00 HOURS 30 MIN - SHORTY BURSTS
2020 BIKE - EASY - 00 HOURS 30 MIN - SHORTY BURSTS ZWIFT FILE
2020 BIKE - EASY - 00 HOURS 45 MIN - SHORTY BURSTS
2020 BIKE - EASY - 00 HOURS 45 MIN - SHORTY BURSTS ZWIFT FILE
2020 BIKE - EASY - 01 HOURS 05 MINUTES - EASY + AERO INTERVALS
2020 BIKE - EASY - 01 HOURS 05 MINUTES - EASY + AERO INTERVALS ZWIFT FILE
2020 BIKE - EASY - 02 HOURS 00 MINUTES - EASY + AERO INTERVALS
2020 BIKE - EASY - 02 HOURS 00 MINUTES - EASY + AERO INTERVALS ZWIFT FILE
2020 BIKE - STRENGTH - 00 HOURS 50 MIN - FORCE REPS - 01 SETS x 03 REPS
2020 BIKE - STRENGTH - 00 HOURS 50 MIN - FORCE REPS - 01 SETS x 03 REPS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - CLIMBERS
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - CLIMBERS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - FORCE REPS - 02 SETS x 03 REPS
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - FORCE REPS - 02 SETS x 03 REPS ZWIFT FILES
2020 BIKE - STRENGTH - 01 HOURS 15 MIN - FORCE REPS - 03 SETS x 03 REPS
2020 BIKE - STRENGTH - 01 HOURS 15 MIN - FORCE REPS - 03 SETS x 03 REPS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 16 MIN - CLIMBERS V2 ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 32 MIN - CLIMBERS V3 ZWIFT FILE
2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4
2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4 ZWIFT FILE
BIKE - TEST - 00 HOURS 45 MIN - FTP TEST
BIKE - TEST - 00 HOURS 45 MIN - FTP TEST FIT FILE
BIKE - TEST - 00 HOURS 45 MIN - FTP TEST ZWIFT FILE
BIKE ZONE CALCULATOR // EXCEL
BIKE ZONE CALCULATOR EXCEL

RUN

DRILLS
- Articles coming soon
EASY
- Articles coming soon
LONG
- Articles coming soon
SPEED
- Articles coming soon
STRENGTH
- Articles coming soon
TEMPO
- Articles coming soon
TEST

RUN - RUN TEST
RUN ZONE CALCULATOR
RUN ZONE CALCULATOR // EXCEL

SWIM

DRILLS
- 2020 SWIM DRILLS 4000-3500-3000 GRINCH DRILLS
SPEED
STRENGTH
TEMPO
TEST
- SWIM - SWIM TEST
VOLUME
- 2020 SWIM 4000-3500-3000 BREAKING BACK IN
- 2020 SWIM AEROBIC 4000-3500-3000 TAKE A DEEP BREATHE

2018 SWIM SPEED 3000-2500-2000 MINI SPRINTS
2020 SWIM 4000-3500-3000 BREAKING BACK IN
2020 SWIM AEROBIC 4000-3500-3000 TAKE A DEEP BREATHE
2020 SWIM DRILLS 4000-3500-3000 GRINCH DRILLS
2020 SWIM SPEED 4000-3500-3000 DRILLS+SPEED+WALLUPS 4k MAX
2020 SWIM SPEED 4000-3500-3000 SHORT N FAST
2020 SWIM SPEED 4000-3500-3000 SPEED SANDWICH
2020 SWIM SPEED 4000-3500-3000 SPEED STACK
2020 SWIM SPEED 4000-3500-3000 TIME TRIAL
2020 SWIM STRENGTH 4000-3500-3000 PULL FESTIVAL
2020 SWIM STRENGTH 4000-3500-3000 PULL SETS
2020 SWIM STRENGTH 4000-3500-3000 STROKE MIX UP
2020 SWIM TEMPO 4000-3500-3000 12 DAYS OF POOL-MAS
2020 SWIM TEMPO 4000-3500-3000 TEMPO PYRAMIDS
2020 SWIM TEMPO 4000-3500-3000 TURN UP THE TEMPO
2021 SWIM STRENGTH 4000-3500-3000-2500-2000 ODDS AND ENDS
2021 SWIM TEMPO 4000-3500-3000 DESCENT INTO MADNESS
2021 SWIM TEMPO 4000-3500-3000 TEMPO ROUNDS & LADDERS
SWIM - SWIM TEST

SPREADSHEETS

BIKE ZONE CALCULATOR // EXCEL
BIKE ZONE CALCULATOR EXCEL
FITNESS TEST GRAPH TEMPLATE // EXCEL
FITNESS TESTING PROTOCOLS
RUN ZONE CALCULATOR // EXCEL
TRIATHLON CHECKLIST // Published 2020_10_22

STRENGTH

ALL
- Articles coming soon
CORE
INJURY PREVENTION
- Articles coming soon
LOW BODY
- 2020 SWIM DRY LAND + LOW BODY
- STRENGTH - MINIMAL GEAR - 2020 - HAMMY FOCUS - 45 MIN
ROWER
- Articles coming soon
RUN
- Articles coming soon
SWIM FOCUS
UPPER BODY
- 2018 STRENGTH UPPER BODY

2018 STRENGTH SWIM FOCUS
2018 STRENGTH UPPER BODY
2020 STRENGTH CORE + PLANKS
2020 STRENGTH CORE WORK
2020 STRENGTH SWIM BANDS LADDER
2020 SWIM DRY LAND + LOW BODY
STRENGTH - BODY WEIGHT - 2020 - SWIM N CORE
STRENGTH - MINIMAL GEAR - 2020 - HAMMY FOCUS - 45 MIN

ZWIFT

2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS ZWIFT FILE
2018 BIKE - SPEED - 01 HOURS 00 MIN - HIIT ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - STRENGTH and SPRINTS ZWIFT FILES
2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE WORK ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 15 MIN - PULL EFFORTS ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 16 MIN - POWER FOUNDATION ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 34 MIN - PYRAMID OF POWER ZWIFT FILE
2019 BIKE - LONG - 01 HOURS 30 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 02 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 03 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 04 HOURS 45 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 05 HOURS 00 MIN - POWER INTERVALS ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 04 MIN - SPEED SETS x 12 ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 05 MIN - MAX OUT SETS ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 07 MIN - INTERVALS ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILES
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 04x09 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 10x03 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 04x07 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 06x05 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 09 MIN - PYRAMID OF POWER Junior ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 11 MIN - CRUISE INTERVALS - 04x10 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 15 MIN - POWER FOUNDATION ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 25 MIN - POWER RAMP UP INTERVALS ZWIFT FILE
2020 BIKE - EASY - 00 HOURS 30 MIN - SHORTY BURSTS ZWIFT FILE
2020 BIKE - EASY - 00 HOURS 45 MIN - SHORTY BURSTS ZWIFT FILE
2020 BIKE - EASY - 01 HOURS 05 MINUTES - EASY + AERO INTERVALS ZWIFT FILE
2020 BIKE - EASY - 02 HOURS 00 MINUTES - EASY + AERO INTERVALS ZWIFT FILE
2020 BIKE - STRENGTH - 00 HOURS 50 MIN - FORCE REPS - 01 SETS x 03 REPS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - CLIMBERS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - FORCE REPS - 02 SETS x 03 REPS ZWIFT FILES
2020 BIKE - STRENGTH - 01 HOURS 15 MIN - FORCE REPS - 03 SETS x 03 REPS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 16 MIN - CLIMBERS V2 ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 32 MIN - CLIMBERS V3 ZWIFT FILE
2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4 ZWIFT FILE
BIKE - TEST - 00 HOURS 45 MIN - FTP TEST ZWIFT FILE

FILES

IRONMAN 70.3 BOULDER 2021 ATHLETE GUIDE
IRONMAN 70.3 DES MOINES ATHLETE GUIDE 2021
IRONMAN 70.3 OREGON 2021 ATHLETE GUIDE

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