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+.
Challenging times call for new workouts and this indoor triathlon workout from coach Marilyn Chychota is great for getting your body and mind to move and groove in a slightly different format to the norm. Trust us, it’s what you need right now!
Start out with a smooth and easy 15-minute bike warm-up on the trainer, gradually increasing effort from a 5/10 RPE (rate of perceived exertion) to a 6/10 RPE. Include 8 x 30 seconds of single-leg drills in your warm-up, making sure to be mindful of a smooth and steady pedal stroke on both sides.
You’ll then begin a 45-minute “indoor triathlon workout” continuous circuit as follows:
- 50 swim cord pulls, focusing on keeping a high elbow and driving from your lats.
- Bike: 8 minutes at a “tempo” pace, alternating minutes between a “strength” cadence of 50-60 RPM (revolutions per minute) then 90-105 RPM. Stay controlled and relaxed.
- 25 burpees into 50 high knees to hands on the spot; 10 reverse step lunges into high knee drive; 10 hops; 40 jump ropes.
- 60 seconds rest and then repeat continuously until you hit the 45-minute marker!
Indoor Triathlon Workout
15 minutes easy spin on the trainer, moving from 5/10 RPE to 6/10 RPE
Main Set (View this as a swim, bike, run workout)
- 50 swim cord pulls (with stretch cords)
- Bike: 8 minutes at a “tempo” pace, alternating minutes 50-60 RPM and 90-105 RPM.
- 25 burpees into 50 high knees to hands on the spot; 10 reverse step lunges into high knee drive; 10 hops; 40 jump ropes. Keep good form on these!
- 60 seconds rest
- Repeat continuously until you hit the 45-minute marker!
Take a few minutes to unwind from what is a dynamic, intense indoor triathlon workout — whether it’s stretching, gentle breathing, or meditation. Your body will thank you for it!
Get more workout ideas here