As I was reviewing my blogs for the second quarter, I did a really good job of providing information to you all regarding nutrition, Being a Sherpa, Ironman Race Day Blues and Being a Vegan but I started thinking about actual workouts that can be given to triathletes.

To give a workout all depends on where you are in your training plan, blah, blah, blah. It is true BUT this week is 4th of July and I want you to have fun with your workouts. So, I am going to provided 4 workouts for you all and let’s see if you notice the theme behind it..


 

Swim Workout:

Swim 7 x 400 with :30 RI

Change up the 400’s with swim, drills, pull, paddles, different strokes, etc.

[separator]

Bike Workout:
60 min -75 min Bike
15 warm Up
3-5 Rounds of 7:00 at Zone 3/4:00 at Zone 1
15 Cooldown

[separator]

Run Workout:
45-60 min Run
15 warm up
7 x 4 at Zone 3/1:00 at Zone 1
10 Cooldown

[separator]

HIIT Workout:
7 min AMRAP (At home, no equipment)
4 CurbJumps
1 Burpee
7 Squats
7 Push Ups
6 Sit Ups/V Ups

7 min AMRAP (At home, Box, KB or DB equipment)
4 Box Jumps
1 Burpee
7 Goblet Squats with KB or DB
7 Push Press (with KB each arm)
6 Sit Ups/V Ups

7 min AMRAP (At gym)
4 Box Jumps
1 Burpee
7 Front Squats with 65 lb/95 lbs (adjust as needed for Push Press)
7 Push Press (same bar as front squats)
6 Sit Ups/V Ups

Did you figure out the theme? Did you do one of these workouts or a couple? Which one did you do? Post below and let’s share the suffering together!

SaveSave

SaveSave

SaveSave

AUTHOR: Jen Rulon

I’m Jen Rulon, A Triathlon Coach And A Public Speaker. I’ve been coaching USA Triathlon Level 1 for 16+ years and I’ve received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlete coaches to successfully grow their businesses using my own proven methods. My knowledge has been featured in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Men’s Journal Online, and the New York Times. I also practice what I preach — I’m a 14x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

No Comments

Leave a Reply