To improve your HDL level and your overall cholesterol, you definitely want to avoid trans fats, which are commonly found in hard margarines, baked goods and fried fast foods. Conversely, you want to consume more healthy fats like those found in avocado, olive oil, nuts and salmon.
Super sprints, a newer sport sanctioned by the governing body USA Triathlon, is fast and short, as the name suggests. The distances come in at the lowest end of the short-distance triathlon and range from 0.2 to 0.25 miles in the water, 5 to 8 miles on the bike and 1 to 2 miles running.
For the fifth and last workout in your first week, ride your bike for 45 minutes at an easy, conversational intensity. From here, you can build out your own plan or take advantage of a ready-to-use plan that takes the worry out of planning. More: How to Train for a Sprint Triathlon.