@md.aktrujjaman:

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Tuesday 07 October 2025 13:23:56 GMT

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কাউছার হামিদ শান্ত-🇧🇩🇸🇦 :

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2025-10-07 13:30:51

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#creatorsearchinsights

#creatorsearchinsights

#wlw #bi #08 #fördig #fyp

#wlw #bi #08 #fördig #fyp

Number 1 Trademark to being a triathlete or runner ✅ Inspo from @vladdstn #motivation #motivational #SelfImprovement #growth #growthmindset #Fitness #fitnessmotivation #fitnessjourney #gym #gymmotivation #gymshark #gymshark66 #Running #runningmotivation #raceday #triathlon #triathlete #triathlontraining #strava

Number 1 Trademark to being a triathlete or runner ✅ Inspo from @vladdstn #motivation #motivational #SelfImprovement #growth #growthmindset #Fitness #fitnessmotivation #fitnessjourney #gym #gymmotivation #gymshark #gymshark66 #Running #runningmotivation #raceday #triathlon #triathlete #triathlontraining #strava

#wlw #bi #08 #fördig #fyp

#wlw #bi #08 #fördig #fyp

#alt #fördig #foryou #08

#alt #fördig #foryou #08

A 22 hour Ironman training week, 7 weeks out from Port Macquarie Ironman. Training breakdown ⬇️ Monday Swim 400m easy 300m drill 4 x 100m on 15 sec rest 100m easy 6 x 200m as pool buoy paddles band on 3;30mins 100m easy 4 x 100m on 15 sec rest 100m easy 2 x 500 (extra on top of set) Gym - full body Tuesday Ride - 2 hours in Z2 Run - 1.5 hours in Z2 Wednesday Ride - 2 hours Z2 (was meant to be a strength set on the trainer but opted for a social ride) Swim 5 x 150 easy each done as 50 pull, 50 kick, 50 swim. 200 drill. 6 x 50 moderate on 10 seconds rest time 6 x 100 hard on 15 seconds rest time 800 pull and pads 100 easy, 200 kick easy, 100 form 200 pull easy 2 x 500 (extra after set) Thursday AM - run 2km warmup in Z2 6 x 1km @ threshold 1km Z2 recovery between efforts PM - run 30 min in Z2 Friday Ride - 2 hours in Z2 Swim 400 free 3 x 100 descending times on 30 seconds rest 6 x 50 kick descending times on 30 seconds rest 6x 50 2 hard- 1 easy x2 6 x 200 Pull and pads. 200 drill/ swim. CD 200-400 2 x 500 (extras after set) Saturday Ride - 4 hours (75% in Z2) Run - 1 hour in Z2 Sunday Ride 30 minute warmup 140-180 watts 8 x 6 minutes @ 280 watts 4 minute recovery @ 160 watts Cooldown 10 minutes @ 155 watts Run - 50 minutes 25 in Z2 and 25 in Z3 Swim Warmup: 100 200 300 200 Main set 2000 continuous . . . . . #ironman #ironmantraining #endurancetraining #Fitness

A 22 hour Ironman training week, 7 weeks out from Port Macquarie Ironman. Training breakdown ⬇️ Monday Swim 400m easy 300m drill 4 x 100m on 15 sec rest 100m easy 6 x 200m as pool buoy paddles band on 3;30mins 100m easy 4 x 100m on 15 sec rest 100m easy 2 x 500 (extra on top of set) Gym - full body Tuesday Ride - 2 hours in Z2 Run - 1.5 hours in Z2 Wednesday Ride - 2 hours Z2 (was meant to be a strength set on the trainer but opted for a social ride) Swim 5 x 150 easy each done as 50 pull, 50 kick, 50 swim. 200 drill. 6 x 50 moderate on 10 seconds rest time 6 x 100 hard on 15 seconds rest time 800 pull and pads 100 easy, 200 kick easy, 100 form 200 pull easy 2 x 500 (extra after set) Thursday AM - run 2km warmup in Z2 6 x 1km @ threshold 1km Z2 recovery between efforts PM - run 30 min in Z2 Friday Ride - 2 hours in Z2 Swim 400 free 3 x 100 descending times on 30 seconds rest 6 x 50 kick descending times on 30 seconds rest 6x 50 2 hard- 1 easy x2 6 x 200 Pull and pads. 200 drill/ swim. CD 200-400 2 x 500 (extras after set) Saturday Ride - 4 hours (75% in Z2) Run - 1 hour in Z2 Sunday Ride 30 minute warmup 140-180 watts 8 x 6 minutes @ 280 watts 4 minute recovery @ 160 watts Cooldown 10 minutes @ 155 watts Run - 50 minutes 25 in Z2 and 25 in Z3 Swim Warmup: 100 200 300 200 Main set 2000 continuous . . . . . #ironman #ironmantraining #endurancetraining #Fitness

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