INDOOR TRIATHLON TRAINING

The following program is designed for you to push yourself both physically and mentally very hard. For this reason, this program should not be done more than once a week, however when done, it should be at maximum effort i.e. racing pace.

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You will need to choose four C.V. pieces of equipment, ideally Concept 11 rower, bike, runner and versa climber / stepper. If for any reason you do not have this equipment, then substitute it for something else that gets your heart rate up, or simply just do three of the exercises.

Measure your performance, in the form of how far you have traveled, and your heart rate at the end of each discipline measured with heart rate monitor, or simply count beats for 15 sec's, and then times it by four.

The idea behind doing this, is that you will find that your heart rate will be higher on certain machines, so when training normally, you will have a more accurate idea of what your heart rate should be, on each piece of equipment.

The following is how you should do the program. It is done in three sessions with the time reducing with each session. As you reduce the time, you should increase the speed for each piece of equipment. The aim is to go from one piece of equipment to the next, without rest, this will help simulate the feeling of coming of the bike onto the run during a triathlon.

After each session have minimal break, at least 2 min's just to mentally compose yourself, and take in some fluid.

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

The best time to do this, is when your gym is quiet, as there is nothing worse than being forced to wait for a machine, if however no machine is available, then go onto the next piece of equipment.

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