Indoor Triathlon

The indoor triathlon training program is a great way to perform a high-intensity cross training workout. This workout is tough, both physically and mentally, and should thus be done no more than once a week.

To perform the indoor triathlon training workout, you will need three or four different pieces of CV equipment. The four we suggest are the Concept II rower, stationary bike, treadmill, and versa climber / stepper. However, you can substitute whatever your gym has available.

To get the most from the indoor triathlon training workout you will need to measure your heart rate – either use your own monitor (if you have one), or the monitor on the machine. Also record how much distance you have covered – this way you can compare your effort on the various machines, and also from session to session.

Before starting the circuit, warm up with ten minutes of easy CV – around 60 – 65% of Maximum Heart Rate (MHR).

The session is performed in three circuits, with decreasing time and increasing intensity on each circuit. The first circuit should be performed at 80% of MHR, the second circuit at 85% of MHR, the third circuit at 90% of MHR.

Move from one piece of equipment to the next without rest, this will simulate the transitions of a triathlon. After each circuit have a minimal break, 2 minutes at most, to towel off and take in some fluid. When you have completed the third circuit perform 5 minutes easy CV (60% MHR) and then stretch out.
 

EQUIPMENT
 1 ST CIRCUIT
 2 ND CIRCUIT
 3 RD CIRCUIT
ROWER
 3 MINS
2 MINS
1 MIN
RUNNER
 6 MINS
4 MINS
2 MINS
BIKE
 6 MINS
4 MINS
2 MINS
VERSA CLIMBER
 3 MINS
2 MINS
1 MIN



This workout is best done when your gym is quiet – it simply won’t work if you have to wait for the next machine. If, however, the machine you want is busy, simply use something else. The key is to keep moving.

There are currently over 1,500 different exercises with new training programs added each week within our members area.

comments powered by Disqus

Join over 150k fitness users

Select your areas of interest