WEEK 4, Day 7: Optional workout: 45-60 minutes in the sport that needs the most work. By today, you should be able to combination run/walk for 40 minutes continuously, swim-rest-swim for 30-40 minutes, and cycle continuously for 40 minutes. Tomorrow we'll start the last four-week segment of this program, which is called Base Building. This phase is designed to build your endurance by adding longer and more frequent workouts. The first couple of weeks of base training are at a moderate intensity (50%-80% of your maximum heart rate). Time: 30-60 minutes Frequency: 4-6 per week Weekly quantity: One bike workout, one swim workout, one run workout and two additional workouts in your least favorite sports.
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