Track Your Fitness: Top 5 Workouts for Triathletes

Posted on 18 February 2013

Do you include scheduled key timed workouts to your training program?   Consider adding regular time trials to your training schedule as they offer plenty of fitness performance advantages as you progress toward your key events.    These time trials don’t have to be specific races but every 6 weeks add your time- focused sessions with your specific endurance sports discipline and monitor in your training journal.


1. The 5 Mile Running time trial – This time trial can be on a track, road or trails and the key is to focus on specific terrain similar to your key races.

2. The 3 mile fatigued running time trial – This specific time trial workout will build confidence of finishing strong in a race.   Consider running at aerobic pace for a period of time to match your specific race goal and the last 3 miles of a 10 mile run, keep the heart rate in the 85-92% range of your target zone.

3. Ten-mile cycling time trial – Monitor pacing, cadence, heart rate.   Think about “consistent cadence” from beginning to end.   It’s long enough that you can easily blow up if you push too hard from the beginning.

4. 1.5Km swim time trial – Focus on swimming this time trial by finishing strong.  Get into your swim “groove” and push hard the last third of the total tie.

5. The long ride (Midway time trial) – If your preparing for a longer distance triathlon such as a ½ Iron or full Iron adding a specific time trial of 60 minutes after several hours on the bike.  For example if you’re cycling a century then add 60 minutes hard at the ¾ time period of the ride (if your riding in 6 hours, then from 4 ½ – 5 ½ hours pick up the pace hard).

The key items to monitor include: time trial time and/or distance, average heart rate during the time trial, maximum heart rate, course, weather conditions, cycling cadence average.

Don’t race these efforts, but look for performance improvements over time.   Race in races not in training!

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