During the preseason for triathlon, we enjoy the freedom to build functional strength while working on cardio intervals. This is a chance for the team to build camaraderie and support each other. It is also an opportunity to challenge the body to get uncomfortable. I often say, the journey begins when you step out of your comfort zone.
The Workout: Start on the Treadmill because it offers a longer warm up before the addition of intervals. After the Treadmill, alternate the strength circuit with cardio equipment. Use a Tabata format for the circuit (20 seconds of work to 10 seconds of recovery).
8 minutes: Treadmill
4 min warm up
4 x 1 min Run/ 1 min Recovery
8 minutes: Row
2 min warm up
6 x :30 sec Work/ :30 sec Recovery
8 minutes: Stair Mill
2 min warm up
6 x :30 sec Work/ :30 sec Recovery
8 minutes: Choice
2 min warm up
6 x :30 sec Work/ :30 sec Recovery
Strength Circuit
Equipment:
- TRX Low Row (Back)
- Stir the Pot- Stability Ball (Core)
- Box Jump (Leg Power)
- Bulgarian Bag- drop and catch (Shoulders/Back)
- Band Walk- Lateral (Abbductor/Adductor)
- Tricep Dip + Knee Crunch- 3x3 (Tricep/Core)
- Push Up to T (Chest/Core)
- Slam Ball (Shoulders/Back/Core)
- Plank + GripR Row to Tricep Extension (Tricep/Back/Core)
Equipment:
Mat x2
SB
Green Plyo Box
Red Band
Bulgarian Bag
Bench
TRX
GripR
Slam Ball
