7-Day Trial TrainingPeaks Plan – Stealth Squad
Day 0 – Welcome / Prep

Workout Type: Notes
Duration: 5–10 min
Notes:
Welcome to your 7-day trial! Take a few minutes to read through the plan and set up your week. Key focus: one clear win, one small shift, and one connection. Get ready to feel smoother, clearer, and more in control of your training.

Day 1 – Swim: Catch Fix

Workout Type: Swim Technique
Duration: 20–25 min
Intensity: Easy / controlled
Notes:
Focus on front-end high elbow catch.
Drills:

2 min Fingertip Drag

4×25m Dog Paddle

4×25m Single Arm

2 min Smooth swim
Cue: Slow down, feel the water on your forearm, keep the elbow high.
Goal: Notice smoother glide without extra effort.

Day 2 – Run: Form Reset

Workout Type: Run Technique / Easy Endurance
Duration: 20–25 min
Intensity: Zone 1–2
Notes:
Warm up 10 min easy
6×20 sec strides focusing on form (tall posture, light feet, smooth turnover)
Cool down 5–10 min easy
Goal: Reset running form, reduce tension, improve efficiency.

Day 3 – Bike: Sweet Spot Builder

Workout Type: Bike / Tempo
Duration: 30 min
Intensity: Zone 3 (comfortably hard)
Notes:
5 min warm-up
2×10 min @ sweet spot with 3 min easy in between
5 min cool-down
Focus on smooth pedal stroke and steady breathing.
Goal: Aerobic power without over-fatigue.

Day 4 – Technique: Body Position Fix

Workout Type: Technique / Cross-discipline
Duration: 10–15 min
Notes:
Watch the 10-minute video on body position (swim, bike, run)
Pick ONE adjustment to implement in your next session
Goal: Small technique change → immediate feel improvement

Day 5 – Bonus Session (Optional)

Workout Type: Swim / Bike / Run (Athlete Choice)
Duration: 20–30 min
Notes:
Choose your focus:

Swim: 8×50m steady + 4×25m long, smooth strokes

Bike: 3×5 min @ 95–100 rpm, 2 min easy between

Run: 30 min easy aerobic, focus on nasal breathing & form
Goal: Reinforce fundamentals in the area you need most

Day 6 – Check-In & Recovery

Workout Type: Recovery / Self Assessment
Duration: 15–20 min
Intensity: Easy / Z1
Notes:
Easy swim, ride, or run — just move and feel the difference from Day 1.
Answer these:

What went well?

What surprised you?

What still feels unclear?
Drop a comment in the squad for feedback.

Day 7 – Wrap-Up & Next Steps

Workout Type: Notes / Mini Benchmark
Duration: 20–30 min
Intensity: Easy–Moderate
Notes:
Complete a short swim, bike, or run benchmark session (e.g., 200m swim, 10 min bike, 1.5 km run) at steady effort.
Reflect on improvements from Day 1.
Goal: Decide if full Stealth Squad membership is right for you.
CTA: Join the full squad at: https://www.skool.com/stealth-triathlon-squad