Stay Fit in 30 Minutes or Less

Updated OnDecember 10, 2014
Written by
Susan Grant Legacki

Mini Spin Class

This workout is all about maximizing interval training to get your metabolism humming for the rest of the day. Make sure you really push the intervals and try to recover your heart rate as much as possible during the recovery.

If done properly, short interval bursts can maintain (and even improve) your aerobic capacity compared to longer, moderate efforts. Use RPE (rate of perceived exertion) through the intervals, with RPE 1 being lying on the couch and RPE 10 being the fastest 30-second sprint you can maintain.

More: Combo Workout: Core Work and Bike Intervals

This workout is designed for a trainer, but if you are able to do it on the roads, just watch for traffic and put your safety ahead of your aerobic output.

Warm-up
  • Spin easy for five minutes, slowly building up to RPE 7 in the final minute
  • Ride 3 minutes at RPE 8
  • Ride 2 minutes at RPE 4
Main Set

Complete the following 10 times through:

  • 30 seconds at RPE 10
  • 1 minute recovery spin (RPE 3)

Cooldown

5 minutes easy spin

More: 3 Boredom-Busting Bike Trainer Workouts

Mini Track/Treadmill Workout

Much like the cycling workout, this session is about maximizing intervals. Instead of using RPE, however, try and use a target pace instead. Visualize yourself in a race during each effort to help prepare your mind for the upcoming race season. You want to try and hold the pace throughout the entire interval series.

This workout can be done either on a treadmill, flat road or your local track.

More: 3 Offseason Treadmill Workouts

Warm-up

Jog easy for five minutes

Main Set
  • Run 2 minutes at 5K pace
  • Jog easy for 1 minute
  • Run 3 minutes at 5K pace
  • Jog easy for 1 minute
  • Run 4 minutes at 5K pace
  • Jog easy for 1 minute
  • Run 5 minutes at 10K pace
  • Jog easy for 1 minute
  • Sprint 2 minutes

Cooldown

Jog easy for five minutes

More: 5 Treadmill Workouts Perfect for Triathletes

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About the Author

More Articles by Susan ? Susan Grant Legacki
Susan Grant Legacki is the Features Editor of LAVA Magazine, and has been covering triathlon for six years. Prior to joining LAVA, she worked as a Senior Editor at Inside Triathlon and Triathlete Magazine. She is an Ironman finisher, USAT Level 1 Coach, certified Pilates instructor, and fitness and nutrition enthusiast. You can read more about her on SusanEGrant.com and follow her at @tribagooshk.

Founded in 2010 and named after the iconic volcanic rock fields found at the Ironman World Championship in Hawaii, LAVA Magazine is the world's premier triathlon magazine. Along with the magazine's stunning photography and design, every issue is full of the newest gear debuts and reviews, training advice from the world's best coaches, and in-depth athlete profiles. Go to Lavamagazine.com for up-to-the-minute training, racing and triathlon news, and follow them at @LavaMagazine