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One-Hour Workout: Indoor Brick Alternative

The closest you'll get to a complete swim, bike, run session without leaving your home.

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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

Warm-up

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!

Cooldown

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!

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