How it works

A weekly rhythm with exactly one rule: come back.

One honest number per sport. Not your best day. Your Tuesday.

One key interval session per sport each week. Swim, run, ride.

Shorter rest, one more rep, or two seconds faster. Just one.

Same set next week. The repeat is where the progress shows up.

Starter sets

Three sets. One per sport.

SWIM

10 × 100 on 2:00

Hold the same split on all ten. Pretend something is behind you.

RUN

6 × 800 @ 5K pace

90 sec jog rest. The storm cloud is optional but recommended.

RIDE

4 × 8 min threshold

4 min easy between. Best done into a headwind, apparently.

Not medical or coaching advice. Just a good excuse to repeat something.