Indoor Tri Workouts

Since moving abroad to a place where only indoor training is feasible, working out indoors with minimal equipment has become a topic of increasing importance to the survival of my triathlon life.

Below I outline some of the best indoor workouts that I’ve come across and integrated into my training.  Not all of these will be original workouts – I shamelessly borrow from any source with a good workout, and of course give credit where credit is due.

Additionally, for a recent interview regarding working out indoors and while traveling, follow this link to the Tri For Time blog.

THE WORKOUTS

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STRENGTH
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TriStrength Workout #1
Focus: Strength training with a cardio kick, focus on muscular endurance of core, arms & legs.
Origin: Dr. Jordan Metzl & Asphalt Green Triathlon Club

The Workout:

The first three pairs of exercises are done in succession – one set first exercise, one set second, both in rapid succession with no breaks until you have done 5 sets of each (try to complete each entire set in 5-6 minutes).  The last two exercises are performed on their own.

SET 1: Repeat in rapid succession without breaks – 5 sets

Standing military press (dumbells of 10-15 lbs each) – done quickly, alternate arms, 15 reps each arm
Jumping lunges
 (can use dumbells if you wish) – jump high, land in lunge position with one leg forward, back leg knee almost touching the ground, 30 lunges (right foot forward 15 times)

3-5 minute break

SET 2: Repeat in rapid succession without breaks – 5 sets

Pushup rows (dumbells of 10-15 lbs each) – pushup position with hands on dumbells, pull the dumbells one-by-one up to your body, alternating, 15 reps each arm
Leg Lifts (no dumbells) – lay flat on your back, bring your legs up (keeping them straight) to a 90 degree angle, drop them back almost to the floor, stopping them before they touch the ground, and repeat – 15-20 reps

3-5 minute break

SET 3: Repeat in rapid succession without breaks – 5 sets

Pushups (no dumbells) – do as many as you can repeat for 5 sets
V-ups (no dumbells) – arms always above your head, 15-20 reps

FINAL ROUND:

Ab planks – 1 minute left side, 10 second break, 1 minute straight, 10 second break, 1 minute right side

3 minute break

Burpees – start flat on the floor, pushup, pull your legs in and jump in the air, back down.  Count down from 10 with 50-10 seconds (breaks gradually decreasing) between sets (set of 10, 50 second break – then set of 9, 45 second break – then set of 8, 40 second break, etc…)

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BIKE
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Trainer Turbo #1

Focus: (1) Fitness
Origin: Nathan Byrd (that’s me!)

Warm Up
15 minutes easy spin

3x
20 seconds fast spin
40 seconds easy
40 seconds fast spin
20 seconds easy
1 minute fast spin
1 minute easy

18x
15 seconds >100 RPM (HR 3)
45 seconds at <100 RPM

2x (all aero position)
20 seconds fast spin
40 seconds easy
40 seconds fast spin
20 seconds easy
1 minute fast spin
1 minute easy

3x
30 seconds biggest gear seated – hard
60 seconds easy – aero position
60 seconds biggest gear standing – hard
90 seconds easy – aero position
60 seconds biggest gear standing – hard
90 seconds easy – aero position

Cool Down (8 of 10 minutes in aero position)
10 minutes progressive moderate to easy spin

Trainer Turbo #2

Focus: (1) drill (2) climbing kick
Origin: Paul Huddle & Roch Frey
 

Warm Up
15-20 minutes easy spin, occasional single leg drill (SLD)

2x (all in small ring, easy gear at >80 RPM)
20 second SLD each leg, 40 seconds both legs
30 second SLD each leg, 30 seconds both legs
40 second SLD each leg, 20 seconds both legs
50 second SLD each leg, 10 seconds both legs

4x (all at HR 2 high/3 low)
2 minutes in big gear seated at <80 RPM
1 minute fast spin at >100 RPM
2 minutes in big gear standing
2 minutes easy spin

Cool Down
10-15 minutes easy to moderate spin

Trainer Turbo #3

Focus: (1) High cadence riding (2) fitness
Origin: Paul Huddle & Roch Frey, adapted by me.

Warm Up
15-20 minutes easy to moderate spin

8-10x (each burst progressively faster)
30 second fast spin “burst” at >100 RPM
30 seconds easy spin

6x
1:30 fast spin at >100 RPM in easy gear
30 seconds big gear standing or seated (HR#2 high/#3 low)
2 minutes easy spin

5x
2 minutes big gear standing
2 minutes moderate spin

Cool Down
10-15 minutes easy to moderate spin

Trainer Turbo #4

Focus: (1) fitness (2) drills
Origin: Paul Huddle & Roch Frey
 

Warm Up
15-20 minutes easy to moderate spin

Main Set
4×30 seconds fast spin, 30 seconds easy
Ladder: 1/2/3/4/5/4/3/2/1 minute(s), all at HR 2 high/3 low
–       2 minutes between each interval
–       RPMs at 90+, stay aero as much as possible

3x
20 seconds left leg
20 seconds right leg
20 seconds left leg
20 seconds right leg
20 seconds both legs

Cool Down
10-15 minutes easy to moderate spin

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MORE COMING
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3 Responses

  1. Nathan, read the article on Ironman. That’s dedication! Made me want to tell you about my “secret weapon” for swim training our deep winter days in Canada. I love my Erg! Saves me tons of time and ironically, I’m stronger and faster than ever. Check it out on this article, which is why I got one. Can they get one for your gym?

    http://triathlonmagazine.ca/2010/07/sections/training/swim/supplemental-swim-training-shoemakers-secret-weapon/

  2. Nathan,
    I agree with Mitchell, the Vasa Ergometer, is the way to go! I actually can relate to your situation. I deployed to Kuwait in 2011 with the Army. Fortunately for me I had a pool, but really I didn’t because it was 90 degree most of the time. My coach recommended the Vasa Ergometer that he had been using for a few years and so I decided to invest in myself and in my training. I purchased one and had it sent over (http://www.vasatrainer.com/) because I am a licensed elite triathlete and I could not just let my swimming suffer. Not only did I sustain my swimming fitness, I actually increased it with minimal Erg workouts. Now that I am back to the states and swimming regularly, I still incorporate the Erg to maximize my swimming strength and overall fitness. If you would like to talk more, please contact me from my website at http://www.nicholassterghos.com. Best of luck if I don’t here from you!

  3. Hello Nathan,
    Just a quick message to ask if you would be interested in a ‘mutual’ following on twitter. I am currently following you now and am awaiting for your follow-back. (#FYI I do RT’s ‘anytime’ for all #Triathletes #Cyclists #UltraRunners & #Marathoners who follow me on Twitter and have something important they want mentioned…)

    All the very best for the rest of 2012 and beyond Nathan. Look forward to hearing from you soon…

    Darin
    twitter.com/DarinArmstrong
    #TeamLIVESTRONG

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