Burn off those excess holiday calories and jumpstart your unused muscles with this unique bike/run/weight brick.
This week’s workout comes from Dawn English, a coach with OutRival Racing. English has been coaching for 10 years, has been a triathlete since 1999, and is a Level 1 USAT-certified coach.
With holidays not too far behind and New Year’s resolutions already starting lose their momentum, use this jam-packed session to awaken multiple systems. “This workout addresses bike to run transition, run speed, muscular strength, and bike cadence,” English says. “The constant switching of activities will keep you engaged. This is a good workout to stay sharp in the offseason and get a lot done in a short amount of time.”
If you have access to an excellent home setup, this session can be done at home, but more likely you’ll need a gym with access to a stationary bike (or bring a trainer), a treadmill, and a lower-body weight machine. If use of a weight machine isn’t possible, substitute items from around the house for a makeshift setup.
10 minutes of spinning, building to 90 RPM
10-minutes riding as 2 minutes at each cadence: 2min: 80-85; 2min: 85-90; 2min: 90-95; 2min: 95-100; 2min: 100-105 with moderate intensity, building to hard throughout
3-minute run on the treadmill at a steady pace for 1st round, moderate pace 2nd round, hard pace 3rd round
10 single-leg reps on the following machines all at a weight so that the last couple of reps are tough: leg press, hamstring curl, quad extension
Repeat set three times
5-minute easy spin, stretch