Want to be sure that you do your workout on a busy day? Keep it short and complete it first thing in the morning. This may mean waking up a bit earlier; but, waiting until later in the day just increases the risk that something more pressing will come up, pushing your workout lower on the priority list. Before you know it, the day will be gone and so will your opportunity to complete your workout.
Workout No. 1: In the Pool
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Warm-up: 4-6 x 50 (done as 25 drill, 25 swim)
Main set: Recoveries are indicated in seconds within parentheses. Depending upon how fast you swim, you can add or subtract yards to keep your workout at 30 minutes.
• 4 x 75 (20") done as 25 easy, 25 hard, 25 easy
• 3 x 100 (30") descend each 100
• 3 x 50 kick (15") moderate effort
Cool-down: 100-200 easy, alternating 50 swim, 50 pull
Total: 1150
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Your Next TriathlonWorkout No. 2: On the Treadmill
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Warm-up: With the treadmill set at 1 degree incline, run 10 minutes building to your long run pace.
Main set:
• Elevate the treadmill 2 degrees, run for 90 seconds at this pace.
• Go back to 1 degree and run for 30 seconds.
• Climb to 3 degrees for 90 seconds
• Go back to 1 degree for 30 seconds.
Continue with this pattern, raising the grade after each 30 second interval until you hit 6 degrees. If you are unable to hold the pace/incline before you hit 6 degrees, go back down the ladder (lower the incline each step) to complete the 10 minutes.
Cool-down: Complete the workout by running an easy 7 minutes and walking 3 minutes.
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Your Next TriathlonWorkout No. 3: On the Trainer
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Warm-up: 15 minute spin, increasing your pace every 5 minutes to build to your "tempo-pace."
Main set: 20 seconds "all out" followed by 10 seconds easy spin. Repeat for a total of 6 to 8 intervals.
Cool-down: Easy spin for the rest of the session.
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Your Next TriathlonAt the Gym
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Warm-up: On a treadmill, run 5 to 10 minutes easy pace with a few 30-second pick-ups as the warm-up progresses.
Weights: Choose a load that you can perform 10-15 reps maintaining good form. Move from exercise to exercise and then right to the treadmill.
Set No. 1
• Lat pull-down
• Incline press
• Lat pull-down
• Incline press
• Planks (30 seconds front and 15 seconds each side with your elbow on the mat)
• Run 2 minutes at a moderate pace on the treadmill
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Your Next TriathlonAt the Gym Continued
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Set No. 2
• Dumbbell curls
• Dumbbell presses
• Dumbbell curls
• Dumbbell presses
• Planks (30 seconds front and 15 seconds each side with your elbow on the mat)
• Run 2 minutes at a moderate pace on the treadmill
Set No. 3
• Triceps press-down or kick-backs
• Walking lunges (no weights)
• Triceps press-down or kick-backs
• Walking lunges (no weights)
• Planks (30 seconds front and 15 seconds each side with your elbow on the mat)
Cool-down: Run 4 minutes easy on the treadmill; then walk for 2 minutes.
Next time you don't think you have the time, pull one of these 30-minute workouts out of your gym bag and get to work.
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