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

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Oct 26, 2015
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Sep 30, 2015
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Thanks Michael for your hard work which has given me a sign that i can also loose my weight at per your mentioned method. I myself as a writer wrote so many articles on rushessay related to diet and weight but believe me that was the only stuff, the way you have managed your weight is remarkable.

Sep 24, 2015
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May 29, 2015
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May 23, 2015
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Jan 01, 2009
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Just what I needed
by: Kathy

Thanks Michael! I like your approach to training, and nice time! One of my 2009 goals is to do the Danskin Women's Triathlon in July, and your program would prep me nicely. Our swim is half yours, but the run and biking are the same.
Thanks for posting the pictures as well. Very helpful!

Aug 30, 2007
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Next triathlon
by: Michael Fox

Thank you for your support!! I am planning on doing the Wilmington Tri again this year at the end of September.

Aug 21, 2007
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Great Job!
by: The Middle Manager

Michael, based on the times in your photo, that workout really worked! Are you planning any future events?

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