The need for speed

[PB Triathlon Editor]

Here are three quick and efficient workouts that can be done in an hour or less. These are especially good for short course racing:

Swim
This workout is done at race pace or slightly faster.

300 yard warm up
6 x 50 on 10 seconds rest (this is to get the blood pumping)
1 x 200 on 20 seconds rest
2 x 100 on 10 seconds rest
4 x 50 on 5 seconds rest
8 x 25 on 10 seconds rest
200 yard cool down
Total yards: 1,600
Total time: 35 - 45 minutes

Bike
Once again this is done at race pace or faster (2-3 mph faster).
5 x 2 miles with a two-minute recovery between each two miles. The recovery is spent spinning at a quick cadence, and not coasting. MPH should not drop more then 5 miles an hour.

10 minute warm down.
Total mileage: Varies by individual
Total Time: 50 - 60 minutes.

Run
This is done at race pace or faster.

12 minute warm up.
3 x 1 mile, five seconds faster then current 5k pace. The recovery is two minutes of easy jogging between each mile.
12 minute cool down.
Total mileage: 4.5 - 5 miles
Total time: 45 - 55 minutes

About the author of this blog post
Article kindly reproduced curtesy of Mike Ricci, D3 Multisport head coach and USA Triathlon Level III Certified Coach. D3 Multisport offers a variety of services ranging from one-on-one coaching to training plans for specific events and races. Visit d3multisport.com for more information or e-mail Mike at [e-mail].

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