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SUNDAY OFF 19 WK Weight Loss & Olympic Triathlon By Dr Jeff Banas


Dr Jeff Banas

All plans by this Coach


22 Weeks

Plan Description

This plan is for people who do NOT want to train on SUNDAYS.

You will not miss out on anything by taking Sunday off.

The final week of this program includes 2 race week options, depending on if your race is on Sat or Sun.

We train smart and not long. This plan includes short (about 30 min) but very effective strength training to build strength and increase your body's resistance to fatigue.

About one hour of training during the week day and then a key workout on Sat.

We train smart and not long.

This 19 week program is for some new to the sport of triathlon who wants to compete in an Olympic distance triathlon and lose weight.

This plan includes a 30 min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc.

Includes nutrition and supplement protocols.

Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones

You only need to exercise about one hour during the week and maybe 1-2hrs on a weekend.

Training days are Monday to Saturday with Sunday off.

This program includes detailed exercise sessions and videos that take all the guess work out of training.

This plan includes:

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

-How to find you fat burning zone

- Cold Thermogenesis Protocols

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)

- Low Thyroid/Metabolism Support

-Detailed nutrition and supplement protocols.

-How to determine how many calories you need to take in to lose weight

-Includes Superhuman Food Pyramid

To learn more about Dr Jeff Banas go to his website at

For nutrition and training tips go to:

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
0:22 hrs 1:00 hrs
Swim x2
0:26 hrs 0:45 hrs
Bike x2
0:49 hrs 2:00 hrs
Custom x1
0:00 hrs 0:03 hrs
Day Off x1
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:22 hrs 1:00 hrs
0:26 hrs 0:45 hrs
0:49 hrs 2:00 hrs
0:00 hrs 0:03 hrs
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Dr Jeff Banas

Banas Sports Therapy And Conditioning

Dr. Jeffrey Banas, Sports Physician, Coach, Former 270 pound "Fatman" to Endurance Athlete & 9 Time Ironman Trialon Finisher.

Do you wonder if there is some untapped speed in your body that could be unleashed with the right training plan?

Do you ever wonder how much time you might be wasting on your workouts?

Are you lacking strength or always getting injured?

Training smart, not long, mobility work and strength training are key components of his training philosophy.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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