ZAPTFITNESS
Triathlon1 sessions per week
Must use App app to view and log training
Program Training
A1
BIKE - BIG GEAR
1 x 45:00
A2
Run
@ 30:00
A
Swimming
1 x 1000
PRIMER
A
3 ROUNDS Sled x1 MB slam x5 Pogos x5 3 ROUNDS KB swing x10 Chin up x5 Pallof x5ea
B1
DB Bench Press
3 x 12
B2
Goblet Squat
3 x 12
B3
Hanging leg raise (straight leg)
3 x 12
C1
Pull-Up
3 x 12
C2
Depth Jump
3 x 5
C3
Barbell Hip Thrust
3 x 12
D1
Seated Row
3 x 12
D2
Prone Machine Hamstring Curl
3 x 12
D3
Ab Wheel
3 x 10
HYROX
E
3 ROUNDS Rower 500m Ski 500m Lunges x20 Sled x20m
A
Run
@ 40:00
B
Bike
1 x 60:00
A
BIKE - LONG
1 x 90:00
PRIMER
A
3 ROUNDS Weighted plank hold x30sec Pallof x5 ea Box jump x5 Pogos x 5 3 ROUNDS Hanging leg raise x20 Plyo push up x5 Broad tuck jumps x 3
B1
Bench Press
3 x 12
B2
Bulgarian Split Squat
4 x 12
B3
Dragonflag
3 x 5
C1
Single Arm DB Row
4 x 12
C2
Seated calf raise
3 x 12
D1
Pull-Up
3 x 5
D2
Shin Pulls
4 x 20
D3
hip strength
4 x 5
Conditioning
E
Rower, Ski erg 500m x3
3 ROUNDS Rower x 500m 1min rest Ski erg x 500m 1min rest Focus on power
A
Swimming
1 x 1000
A1
Bike
1 x 90:00
A2
Run
1 x 30:00
