Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Training

The 1776 Workout

Celebrate the nation's birthday with this 17-70-6 triple set, which can be done in a gym or on a trainer at home.

For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, sign up for Outside+.

Celebrate the nation’s birthday with this 17-70-6 triple set, which can be done in a gym or on a trainer at home.

17 min of biking as 5 min moderate / 5 min moderate hard / 5 min hard / 2 min high-cadence spin (95+ RPM)
70 reps total: 10 burpees, 20 V-ups, 10 push-ups, 20 mountain climbers, 10 burpees
6 min of running (alternate 1 min easy, 1 min fast)
x3

Add in a 5–10 min warm-up and cool-down of your choice.

For another option, check out this Red, White And Blue Brick Workout.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.