Workout 12 closes out Week 7. At this point, you’ve put in enough work that strength training should be starting to feel less like something you add to your triathlon training and more like something that simply belongs there. That’s a big part of what Ignite is about. Your path: IGNITE BW = Bodyweight track or IGNITE FULL GYM= Full Gym track Both versions of Workout 12 are posted in the comments. Today’s focus: Finish Week 7 with purpose. Don’t rush because you’re almost through the program. Use everything you’ve practiced over the last seven weeks: - Set up each movement well. - Own your range of motion. - Stay controlled as fatigue builds. - Progress where you’ve earned it. - Back off when quality starts to disappear. You’ve got one week left in Ignite. The goal next week isn’t to suddenly turn everything up to 11. It’s to show how much better you can move, train, and make decisions than you could back in Week 1. When you finish, check in below with: BW DONE or GYM DONE And one question heading into the final week: What has been the biggest change you’ve noticed since starting Ignite?

Workout 11 is ready. We're getting close to the end of Ignite, but this is not the time to start rushing toward the finish line. Stay focused on what got you here: consistent, quality strength work that supports your swim, bike, and run training. Your path: IGNITE BW = Bodyweight track IGNITE FULL GYM= Full Gym track Both versions of Workout 11 are posted in the comments. Today's focus: Quality when fatigue shows up. Early in a workout, good movement is easy. The real test is whether you can maintain that same control as the sets add up. Today, pay attention to: - Is your last set as clean as your first? - Are you maintaining your range of motion? - Are you controlling the movement instead of rushing? - Can you recognize when fatigue is starting to change your technique? Don't let finishing the workout become more important than how you finish it. Seven weeks in, you should know what good movement feels like. Trust that. When you're done, check in below with: BW DONE or GYM DONE And tell us: Where do you notice your form breaking down first when you get tired?

Welcome to Week 7. You're entering the final stretch of Ignite. By now, you should have a much better understanding of how strength training fits into your week—not as an extra chore, but as part of becoming a stronger, more durable athlete. That's the real goal of this program. Your path: IGNITE BW = Bodyweight track or IGNITE FULL GYM= Full Gym track Both versions of Workout 10 are posted in the comments. Today's focus: Train like the athlete you're becoming. As you work through today's session: - Move with confidence. - Stay disciplined with your technique. - Progress only if you've earned it. - Finish feeling stronger, not just tired. Don't lose sight of why you're doing this. Every quality rep is helping you build a body that can better handle swim, bike, and run training, recover more effectively, and stay healthier over the long haul. The habits you've built over the last six weeks are far more valuable than any single workout. Keep building them. When you finish, check in below with: BW DONE or GYM DONE And answer this: What's one habit you've developed during Ignite that you want to carry into every phase of your training?

This week we're coming back to Workout 7. Not because we're out of exercises. Because repetition is where improvement happens. Six weeks ago, many of these movements were new. Today, you should be able to move through them with more confidence, better control, and a much clearer understanding of what each exercise is trying to accomplish. That's real progress. Your path: IGNITE BW = Bodyweight track or IGNITE FULL GYM= Full Gym track Both versions of Workout 7 are posted in the comments. Today's focus: Make the basics look easy. As you work through today's session, challenge yourself to notice: - Is your setup automatic now? - Are you controlling every rep instead of just completing it? - Is your balance better than it was the first time? - Can you maintain great technique from the first set to the last? - Have you earned a progression without sacrificing movement quality? One of the biggest mistakes endurance athletes make is chasing variety before they've mastered the fundamentals. Don't make that mistake. Master the basics first. Everything else gets built on top of them. When you finish, check in below with: BW DONE or GYM DONE And answer this: If someone watched you perform this workout today and six weeks ago, what would they notice that's different?

Welcome to Week 6. If you've been consistent, you've now put together over a month of quality strength training. That's something to be proud of. This is where many people start looking for something new. Resist that temptation. The biggest improvements don't come from constantly changing the program. They come from getting better at the fundamentals and continuing to build on them. Your path: IGNITE BW = Bodyweight track or IGNITE FULL GYM= Full Gym track Both versions of Workout 9 are posted in the comments. Today's focus: Earn your progress. As you move through today's workout, challenge yourself to: - Move with confidence and control. - Progress only if your technique deserves it. - Stay intentional with every rep. - Finish knowing you trained well—not just hard. Remember, strength for endurance athletes is about building a body that can handle more training, recover better, and stay healthy throughout the season. Every quality session moves you closer to that goal. When you finish, check in below with: BW DONE or GYM DONE And answer this: What's one thing you've improved since Week 1 that has nothing to do with the amount of weight you're lifting?