IMAZ Basic Week Structure – January 2005

Jan	Mon 3	Tues 4	Wed 5	Thurs 6	Fri 7	Sat 8	Sun 9
Swim	60		75		75		90
Bike		120	90		120	240
Run	45	45	45	100	30	30
Weight	45			20 core
Flex	20	45	20	20	45		20
								20.0 hrs
Jan	10	11	12	13	14	15	16
Swim	60		75		75		90
Bike		150	90		90	300
Run	45	45	45	120	30	30
Weight	45			20 core
Flex	20	45	20	20	45		20
								20.0 hrs
Jan	17	18	19	20	21	22	23
Swim	60		75		75		90
Bike		90	75		75	360
Run	45	45	45	90		30
Weight	45			20 core
Flex	20	45	20	20	20		45
								20.0 hrs
Jan	24	25	26	27	28	29	30
Swim	60		75		75
Bike		90	75		75	120
Run	45		30	60	30
Weight	45			20 core
Flex	20	45	20	20	20		45
								12.0 hrs

Color Key: Recovery workouts / Key workouts / Race or testing