Short kettlebell sessions that sit next to Tonal (Straight Up Strength, 3×/week) and your TrainingPeaks week. Single-leg, hip and foot work for the right knee (IT band), left glute and ball-of-foot, without blunting your key run and bike. Hit Play on a day and the coach talks you through it — cast the tab to the TV.
Wed 28HardRun · RUN 1 - Easy return run + stridesNo lift
Thu 29Bike · BIKE - LOW Z2 1h FatMax + cadenceLift B
Fri 30Run · RUN 2 - FAT'MAX SLOW RUN by HR - 4No lift
Sat 31HardBike · BIKE - Coffee shop ride ~70 km (Z2No lift
Sun 1Run · RUN 3 - Long easy 60' outdoor + 4xLift C · opt
“Race week is here, TSB is high so keep loads light and crisp. Prioritize feel over effort — short, sharp, controlled sessions to stay sharp without digging fatigue back in before Sunday.”
A
Hinge & Swings
Hip power + single-leg stability. ~20 min.
After a ride or easy run not the day before a key run
Follow-along · 30 min strength & conditioning, Juice & Toya. Open on YouTube ↗
Do these — swap in for coach's strength slot
Movement
Load
Sets×Reps
2-hand swingHips, not knees. Snap, don't lift with arms. Light bell = fast, explosive reps.
24 lb
5×15
Single-leg deadlift ★Slow, hips square, reach for a wall if needed. Right side first.
Reverse lunge ★Slow, knee tracks over ankle — stability rep.
20 lb
5/side
The part that loses the 20 lb
Kettlebells protect and build muscle; the fat loss is a kitchen problem. Hold a modest deficit with high protein so you cut fat without bleeding muscle or wrecking run quality. Eat closer to maintenance on hard training days, take the deficit on lighter days.
≈1 lb
Per week. Slower is better here — faster costs muscle and run legs.
300–500
kcal/day deficit, averaged across the week — not on your big sessions.
0.7–1 g
Protein per lb bodyweight/day. This is what spares muscle in a cut.
Placement Rules
Never lift the day before a key run or hard bike. Those two sessions win every week.
Replace, don't stack. On days the coach already programmed strength, swap in a KB day instead of doing both — total load stays sane during a cut.
Heaviest day (A) gets the most recovery room — put it where there's an easy day on each side.
Lift after endurance, not before. If a KB day shares a date with an easy run/swim, do the endurance first.
Star (★) moves are your knee, glute and foot work — never skip them. Reach for a wall on single-leg work until balance holds.
Tonal is the main lift. Straight Up Strength (full body, 3×/week) comes first. KB days are short add-ons: never on the same day as a Tonal leg-heavy session, and drop them first if your legs feel heavy.
Right knee (IT band), left glute, ball of foot — stop on sharp or lateral knee pain, and get a physio's eyes on it if it returns.
Session1 / 1
Get ready
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Keys: Space start/pause · → skip · ← back · Esc exit. TV: casting a Chrome tab sends the screen and beeps, but the voice stays on the device — open the page directly on the TV, or use the phone/laptop speaker for the voice.