5 min total: brisk walk/row with hip hinge drill 2×6 and shoulder/scapular prep 2×6 embedded.
Main set
30 min: Base Volume A: broad jump 4×2 at 75–85%, 60 sec rest; trap-bar deadlift 3×6 @ 3 RIR, 2 min rest; bench press 3×8 @ 3 RIR with spotter, 90 sec rest; assisted/bodyweight pull-up 3×6 @ 3 RIR, 75 sec rest; front plank 3×30 sec, 30 sec rest.
Cooldown
3 min easy walk and relaxed breathing
Detail
Use Performance Standards inputs only as references; load by RIR and use a spotter/safeties. Complete only the listed sets that fit with clean technique inside the main-set clock; do not compress rests.
Planned / RPE
38.0 min · Use prescribed 2–4 RIR · start 17:30
Purpose
Jump, hinge, press, pull and brace capacity
Tomorrow
W06
Aerobic endurance swimSWIM · 06:00
Segment
Detail
Warm-up
10 min by clock: relaxed freestyle with 6×20 sec drill / 40 sec easy embedded.
Main set
30 min by clock: continuous easy-steady freestyle RPE 4; every fifth minute, swim 30 sec technique drill then return to relaxed freestyle.
Cooldown
5 min very easy freestyle by clock
Detail
Pool preferred. Open water only supervised with buoy and shore support. All drill/easy changes occur inside the stated clock time.
Planned / RPE
45.0 min · RPE 3–4 · start 06:00
Purpose
Aerobic swim durability
Easy aerobic runRUN · 17:30
Segment
Detail
Warm-up
8 min total walk/jog.
Main set
22 min continuous easy conversational running; no pace target.
Cooldown
5 min walk
Detail
Use walk breaks whenever talk test fails; they remain inside the main-set clock.
Planned / RPE
35.0 min · RPE 3–4 · start 17:30
Purpose
Relaxed run mechanics and frequency
This Week's Plan
2026-09-21 – 2026-09-27 · 9.75 h
Day
Date
Discipline
Session
Planned
Mon
2026-09-21
RECOVERY
Recovery + mobility
15.0 min
Tue
2026-09-22
SWIM
CSS mechanics
40.0 min
Tue
2026-09-22
RUN
cruise intervals
45.0 min
Wed
2026-09-23
BIKE
Aerobic bike
42.0 min
Wed
2026-09-23
STRENGTH
Performance Strength A
38.0 min
Thu
2026-09-24
SWIM
Aerobic endurance swim
45.0 min
Thu
2026-09-24
RUN
Easy aerobic run
35.0 min
Fri
2026-09-25
BIKE
Easy bike skills
32.0 min
Fri
2026-09-25
STRENGTH
Performance Strength B
28.0 min
Fri
2026-09-25
RUN
Optional transition run
10.0 min
Sat
2026-09-26
BIKE
Long aerobic ride
135.0 min
Sat
2026-09-26
RUN
Brick run
15.0 min
Sun
2026-09-27
RUN
Long easy run
80.0 min
Sun
2026-09-27
SWIM
Recovery swim
25.0 min
Logged Sessions
From workbook Status / Actual columns
Mon Recovery + mobility (19.3 min actual) · Tue CSS mechanics (35.3 min actual) · Tue cruise intervals (40.5 min actual) · Wed Performance Strength A (23.2 min actual) · Thu Easy aerobic run (35.1 min actual) · Fri Performance Strength B (26.9 min actual) · Fri Optional transition run (10.1 min actual)