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Edin MR
Edin MR
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Friday 18 September 2026 02:25:59 GMT
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#thehinhdep🔥🔥🔥 #thinhhanh #xhuong #vairal #xinhgai #nhaytiktok #nhaytrend
I didn’t start with speed. I started with structure, intention, and discipline. Every week taught my body how to move from one sport to the next without falling apart. Every session had a job: build endurance, sharpen pace, or prepare for the brick wall of fatigue. Here’s a week that reflects the kind of training that turns a “maybe” into a triathlete chasing 4:30: ⸻ 🔥 Sub-4:30 70.3 Week (~12–13 hrs) MON – REST & RESET 🛌 Full rest 🧘 Optional: 15 min mobility or light stretching TUE – BIKE + BRICK RUN 🚴 75 min ride w/ 4×8 min @ 85–90% FTP (3 min recovery) 🏃 5 km brick run, last km @ 4:15/km WED – SWIM ENDURANCE 🏊 2,500 m • 400 warm-up • 4×400 m @ race effort (20 s rest) • 6×50 m fast • 200 cool-down THU – RUN TEMPO + STRENGTH 🏃 13 km w/ 3×2 km @ 4:05–4:15/km (2 min jog) 💪 40 min strength: single-leg, glutes, core FRI – SWIM TECHNIQUE 🏊 2,000 m technique-focused • 8×100 m drills (pull, kick, breathe) • 10×50 m build to fast SAT – RACE-SIM BRICK 🚴 95 km ride w/ 2×20 km @ 85–90% FTP 🏃 8 km brick run: first 5 km steady, last 3 km @ goal pace SUN – LONG RUN 🏃 16–18 km steady aerobic • Final 4 km @ 4:20–4:30/km to simulate race fatigue ⸻ Weekly Totals: 🏊 4.5–5 km 🚴 170–180 km 🏃 36–40 km ⸻ I didn’t become a triathlete by accident. I became one by stacking weeks like this—until my body knew exactly what race day demanded. 📩 DM me if you’re ready to turn “I can’t” into “I just did 70.3.” #TriathlonJourney #703Training #Sub430 #SwimBikeRun #BrickWorkouts #FromZeroToTriathlete #TrainWithPurpose
I didn’t start with speed. I started with structure, intention, and discipline. Every week taught my body how to move from one sport to the next without falling apart. Every session had a job: build endurance, sharpen pace, or prepare for the brick wall of fatigue. Here’s a week that reflects the kind of training that turns a “maybe” into a triathlete chasing 4:30: ⸻ 🔥 Sub-4:30 70.3 Week (~12–13 hrs) MON – REST & RESET 🛌 Full rest 🧘 Optional: 15 min mobility or light stretching TUE – BIKE + BRICK RUN 🚴 75 min ride w/ 4×8 min @ 85–90% FTP (3 min recovery) 🏃 5 km brick run, last km @ 4:15/km WED – SWIM ENDURANCE 🏊 2,500 m • 400 warm-up • 4×400 m @ race effort (20 s rest) • 6×50 m fast • 200 cool-down THU – RUN TEMPO + STRENGTH 🏃 13 km w/ 3×2 km @ 4:05–4:15/km (2 min jog) 💪 40 min strength: single-leg, glutes, core FRI – SWIM TECHNIQUE 🏊 2,000 m technique-focused • 8×100 m drills (pull, kick, breathe) • 10×50 m build to fast SAT – RACE-SIM BRICK 🚴 95 km ride w/ 2×20 km @ 85–90% FTP 🏃 8 km brick run: first 5 km steady, last 3 km @ goal pace SUN – LONG RUN 🏃 16–18 km steady aerobic • Final 4 km @ 4:20–4:30/km to simulate race fatigue ⸻ Weekly Totals: 🏊 4.5–5 km 🚴 170–180 km 🏃 36–40 km ⸻ I didn’t become a triathlete by accident. I became one by stacking weeks like this—until my body knew exactly what race day demanded. 📩 DM me if you’re ready to turn “I can’t” into “I just did 70.3.” #TriathlonJourney #703Training #Sub430 #SwimBikeRun #BrickWorkouts #FromZeroToTriathlete #TrainWithPurpose
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