Time Based Workouts

Time Based Workouts

The greatest obstacle to training consistently for your triathlon goal will probably not be the terrain, the elements, or even an injury. More than likely, time will be the limiting factor. Like most things in life, success in triathlon training is directly proportionate to your ability to fit it in during the course of a busy day. There are different time-based workouts, based on different times of the day or days of the week, here are some recommendations on how to get the most out of them.

; MORNING WORKOUTS

SWIM
This workout provides an excellent opportunity to build stamina in as little time as possible. By sustaining a steady pace over a moderate distance, you'll also improve your endurance in the water. Warm-up: 75 yards easy
Workout: 700 yards at a steady sustainable, non-stop pace.
Cool-down: 50 yards easy

BIKE
Spinning at moderately high revolutions per minute (RPM) is a great way to improve your pedaling technique and efficiency. It is also a great base-building workout that helps you avoid cycling injuries down the road. You'll need a bike computer with a cadence feature.
Warm-up: 5 minutes at an easy pace
Workout: 15 miles of easy spinning at 90 RPM or higher
Cool-down: 5 minute in an easy gear, followed by getting up off the saddle to stretch your hamstrings and legs.

RUN
The first minutes or miles of a morning run are always the hardest, so cut yourself some slack and ease into it. This session is ideal for recovery from a hard or long workout, since it gives you an opportunity to consolidate your body's efforts.
Warm-up: Walk or run easy for 5 minutes.
Workout; Run for 60 minute at an easy pace. Feel free to throw in a burst of speed in the middle of the workout to get the adrenaline going.
Cool-down: Walk for 5 minutes or run the last 5 minutes of your workout very slowly.

LUNCH TIME WORKOUTS

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Here's a workout that combines the efficiency gains that come from working on technique with the speed improvements that come from swimming at a fast pace.
Warm-up: 50 yards easy
Workout: 4 x 75 yards at a fast, almost unsustainable speed; 2 x 75 yards very easy, focusing on technique; and 4 x 75 meters at a fast, almost unsustainable speed, all with 30 - 60 seconds rest between each 75 yard interval
Cool-down: 50 yards easy

BIKE
A heart rate monitor will ensure that you meet your target zones.
Warm-up: 5 minutes spinning in an easy gear
Workout: 5-7 miles in aerobic and tempo zone with three 1-minute bursts, sprints, or hill climbs that take you to the top of your zone or slightly above.
Cool-down: 5 minutes in an easy gear, then stretching your hamstrings and legs.
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RUN
You should work on a moderate-to-high intensity workout that makes the best use of limited time, Fartlek can do this for you. Fartlek running is any spontaneous, high-intensity burst in the middle of a run designed to make running both fun and productive, since these short all-out efforts will push your body to its limit and improve your speed in much the same way an interval workout can.
Warm-up: Either walk or run very slowly for the first 5 minutes of the workout
Workout: 30 minute run in aerobic and tempo zone with several spontaneous bursts or sprints of various distances (but nothing that lasts more than 1 minute) thrown in during the middle portion. For example, pick up a visual landmark ahead of you and run at a race pace or faster until you reach it - if you're running with a partner, race for it.
Cool-down: Walk 5 minutes or run the last 5 minutes of your workout very slowly.



EVENING WORKOUTS

SWIM
Evening is a great time to swim, because it refreshes the body and mind late in the day and it's perfect setup for a well-deserved meal.
Warm-up: 75 yards easy
Workout: two-1900 yard segments with an easy to moderate effort; swim the first 1900 yards slightly more slowly than the second. Rest for 60 seconds between segments.
Cool-down: 75 yards easy

BIKE
Because of the light (it getting dark), this time should be used to make the best of your time by pushing yourself into your aerobic zone for greater stamina.
Warm-up: 5 minutes of spinning in easy gear
Workout: 12 to 15 miles in aerobic tempo zone
Cool-down: 5 minutes in easy gear, then stretching your hamstrings and legs.

RUN
This workout s relatively short and may be ideal for an after-meal run.
Warm-up: Walk for 5 minutes or run for the first 5 minutes of the workout very slowly
Workout: 15-minute run, first 10 minutes easy with 5 minute tempo pace at the end.
Cool-down: Walk for 5 minutes or run the last 5 minutes of your workout very slowly.