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Comprehensive Fitness Plan for Triathlon Preparation

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This fitness project outlines essential baseline metrics for swimming, biking, and running, allowing you to set specific improvement goals. Track your progress with detailed logs for cardiovascular and muscular fitness. The goal is to enhance your performance: swim 20 laps, bike 4 miles, and run 1.5 miles faster than your baseline. Regular warm-up routines, including high knees, butt kicks, and various strength training exercises, will support your preparation. Final project submissions are tentatively due the first week in December.

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Comprehensive Fitness Plan for Triathlon Preparation

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  1. Baselines • (swim) 10 laps in _________ min/sec • (bike) 2 miles in _________ min/sec • (run) 1 mile in __________ min/sec Setting your goal Your goal should show improvement! • Swim 20 laps in ___________ min/sec • Bike 4 miles in ___________ min/sec • Run 1.5 miles in ___________ min/sec

  2. Fitness Project • Graded items • Triathlon Planning Worksheet – 20 points • Cardiovascular Fitness Log – 20 points • Muscular Fitness Log – 20 points • Completed Project – 100 points • Tentatively due the first week in December

  3. Warm-ups • Running • Stretches - Activity • High Knees Run ½ mile (2 laps around • Butt Kicks track) in 6 minutes and 30 • Frankensteins seconds • Power Skips • Biking • Swimming • Upper Body Weight Training • Lower Body Weight Training

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