Ironman California Training Week Three: January 5 to 11, 2026

Strength Training

Monday

Exercise

Sets

Barbell Back Squat

3 5

225 Pounds

Barbell Calve Raise

3 10

225 Pounds

Barbell Flat Bench Press

3 6

185 Pounds

Barbell Deadlift

3 5

275 Pounds

Barbell Shoulder Shrug

3 10

275 Pounds

Barbell Hip Thrust

3 5

225 Pounds

Barbell Military Press

3 10

100 Pounds

Barbell Hang Clean

3 5

100 Pounds

Barbell Bicep Curl

3 12

75 Pounds

Barbell Overhead Tricep Extension

3 12

75 Pounds

Wednesday

Exercise

Sets

Barbell Front Squat

3 5

135/155 Pounds

Barbell Calve Raise

3 10

225 Pounds

Barbell Half Deadlift

3 5

315/365/405 Pounds

Barbell Push Press

3 8

135 Pounds

Barbell Hang Clean

3 5

135 Pounds

Dumbbell Underhand Chest Fly

3 8

25 Pounds

Cable Close Grip Pulldown

3 8

150 Pounds

Cable Tricep V-Bar Pushdown

3 12

50/75/65 Pounds

Cable Rope Bicep Curl

3 12

40/50 Pounds

Friday

Exercise

Sets

Barbell Back Squat

3 5

225 Pounds

Barbell Calve Raise

3 10

225 Pounds

Barbell Deadlift

3 5

275 Pounds

*Did not do due to sore low back

Barbell Hip Thrust

3 5

225 Pounds

*Did not do due to sore low back

Barbell Hang Clean

3 5

135 Pounds

*Did not do due to sore low back

Dumbbell Shoulder Shrug with Farmers Carry

3 20

75 Pounds

Dumbbell Chest Press

3 8

75 Pounds

Dumbbell Shoulder Press

3 10

55/50 Pounds

Dumbbell Bicep Curl

3 12

30 Pounds

Dumbbell (Single) Overhead Tricep Extension

3 12

50/65/70 Pounds

Swim Training

Exercise

Sets

Week Three Swim: Main Swim (Wednesday)

1 60 Minutes

Intervals of 100 to 400 meters

*Almost 30 minutes
100 meters
200 meters
300 meters
400 meters
100 meters
200 meters

Week Three Swim: Steady Swim (Friday)

1 60 Minutes

Long, low intensity steady swimming

*Did 20 minutes/1000 meters non-stop

Bike Training

Exercise

Sets

Week Three Bike: Steady Bike (Monday)

1 30 Minutes

Progressive 9 Minute Intervals…easy, moderate, steady

*Was finally able to do this bike workout because of decent weather!

Week Three Bike: Intense Bike (Thursday)

1 30 Minutes

Intervals of 30 seconds to 8 minutes

*4 minutes warm-up
2 minute fast
2 minutes recovery
2 minute fast
2 minutes recovery
2 minute fast
2 minutes recovery
2 minute fast
2 minutes recovery
1 minute fast
1 minute recovery
1 minute fast
1 minute recovery
1 minute fast
1 minute recovery
1 minute fast
1 minute recovery
1 minute fast
1 minute recovery

Week Three Bike: Main Bike (Saturday)

1 120 Minuters

Long, low intensity bike

*Unable to ride due to poor weather and sore lower back

Run Training

Exercise

Sets

Week Three Run: Intense Run (Tuesday)

1 30 Minutes

Intervals of 30 seconds to 8 minutes

*5 minutes warm-up
2 minutes fast
2 minutes recovery
2 minutes fast
2 minutes recovery
2 minutes fast
2 minutes recovery
2 minutes fast
2 minutes recovery
2 minutes fast
2 minutes recovery
1 minute fast
2 minute recovery
1 minute fast
1 minute cooldown

Week Three Run: Main Run (Sunday)

1 45 Minutes

Long, low intensity run

*Descent run

*Definitely feeling my age this week, but just have to keep pushing forward!

Dum Spiro Spero…While I Breath, I Hope

Ironman California Training Week Three: January 5 to 11, 2026

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Ironman California Training Week Three: January 5 to 11, 2026

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