Workouts

One-Hour Workout: Gym Attack!

Burn off those excess holiday calories and jumpstart your unused muscles with this unique bike/run/weight brick.

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.

RELATED: How to Start Strength Training

Warm-Up:
10 minutes of spinning, building to 90 RPM

Main Set:
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

Cool-Down:
5-minute easy spin, stretch

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