Michael Fox's Triathlon Workout

by Michael Fox
(USA)

"My First Triathalon"

Swimming: 10 x 100M interval training with 30 seconds of rest between reps. Keep a log of your interval times and try and improve week over week.


Running: 3+ x 1 mile @ 8.5 mph intervals with resting (walking at 3.0 mph) until my heart rate recovers to below 130. 3+ intervals because I complete as many as possible on the treadmill within my gym's 30 minute time limit. My total distance is very dependent on my ability to run at the 8.5 mph as well as my recovery time. Keep a log of your distance and try and improve week over week.


Biking: 2+ x 3 mile @ medium resistance and 90 rpm intervals with resting (very low resistance @ 90 rpm) until my heart rate recovers to below 130. 2+ intervals because I complete as many as possible within my gym's 30 minute time limit. Again, my total distance is very dependent on the resistance I can do during my interval and my recovery time. Keep a log of your distance and try and improve week over week.


Day 1 - Run then Swim
Day 2 - Bike then Run
Day 3 - Bike then Swim
Day 5 - Run then Swim
Day 6* - Bike then Run then Swim