Sub-1hr swim, bike, run and strength workouts that will make you a bet­ter triath­lete


Squeezed for time? You’re not alone. As triath­letes we have three dis­ci­plines to train for. Plus add in work, fam­ily and friends, any sem­blance of a so­cial life, and it’s clear that we need to max­imise our train­ing op­por­tu­ni­ties to stay on top of the mul­ti­sport com­pe­ti­tion. This means fit­ting some­thing pro­duc­tive into a lunch hour or grab­bing some time be­fore or af­ter work.

At ev­ery level of rac­ing – from su­per sprint to Iron­man – triathlon is an en­durance sport. There­fore, it’s easy to fall into the habit of think­ing that a short ses­sion isn’t worth do­ing. This is the wrong path to take. If your ses­sion has an ob­jec­tive – and you nail it – then it’s def­i­nitely worth get­ting your kit on for. Here we’ve come up with 51 ses­sions that should take less than an hour to com­plete, in­clud­ing warm-up and cool-down, plus time to get changed be­fore a quick stroll back to work.

The swims are all based on a 25m pool so you can change the struc­ture of the ses­sions if needed. For some of the sets, you’ll need var­i­ous pieces of swim equipment in­clud­ing a kick­board, pull buoy and pad­dles where stated. The bike ses­sions are mostly based in­doors and are a mix­ture of turbo, gym or spin class, al­though some can be adapted to the out­doors for vari­a­tion.

The bike sets are mostly 3035mins in du­ra­tion and it helps to have an ex­ist­ing knowl­edge of your ca­pa­bil­i­ties. If not, you can com­plete the 30min ‘Test’ to help you fig­ure out cadence, power and your av­er­age speed per kilo­me­tre. The run ses­sions are a mix of lo­ca­tion and ter­rain. They offer a va­ri­ety of speed, strength and en­durance op­tions that’ll give you a great kick in the win­ter months.

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