5 lunch break exercises for time-strapped triathletes

Triathlon training takes time – A lot of time, actually. Daily swimming, cycling and/or running exercises, Strength trainingShowering, washing, refueling and recovering. It all takes time. And some days, there’s no way to find an hour or two of planned training, plus time to transform from a triathlete into whatever version of yourself you normally present to the outside world.

So, in the spirit of “something is always better than nothing,” here are five lunch break workouts: quick 30-minute workouts you can squeeze into your lunch break and still have time for a quick shower, plus some post-workout recovery before heading back to the office or whatever requires your time during the day.

All of these brick-and-mortar lunch break workouts have two features in common. First, they all benefit from two training methods, such as traditional bricks that include running and cycling, or non-traditional “bricks” that include stairs, running or rowing, and cycling.

Second, they all follow a similar structure – a warm-up using one training method, then a wash, rinse and repeat pattern that includes consecutive periods in each method, followed by a short recovery, and finally a quick cool-down.

Understanding structure allows you to mix and match styles across workouts based on the equipment available, or simply find your favorite combination.

Some notes before we start

All workouts use the following cycling and running areas:

Heart rate It is not a recommended measure for these exercises, because it is a lagging indicator; It is unlikely to reach the desired range or fully recover within a one or two minute time frame. Rate of Perceived Exertion (RPE) Or real-time metrics such as power and speed will more accurately determine efforts during short periods and recovery processes.

Lunch break workout #1: Cycling and running

This workout will look more like a traditional triathlon workout, but with the added fun of an out-and-back interval circuit. You can use a stationary bike as well as an indoor track or treadmill if you’re at the gym; Running shoes and bike pedal cages versus clips will speed up transitions and create 30 near-continuous minutes of work.

Warm-up (bike): 10 minutes easy, Zone 1

3 groups of intervals:

• Bike: 2 minutes, zone 3+
• Running: 1 minute, zone 5
• Bike: 2 minutes easy, Zone 1

Cooldown (Bicycle): All remaining time / at least 3 minutes, Zone 1

Lunch break brick building exercise 2: Climbing stairs (or stairs) and running

If there isn’t a good option for a spin bike at the gym, but there is an option Stair climber (or actual stairs), this combo will get your heart rate up and load the legs before heading into a short, hard run—perfect for simulating a power run on tired legs.

Warm-up (running): 10 minutes easy, Zone 1

3 groups of intervals:

• Climbing stairs/stairs (up and down!): 1 minute, RPE 7/10 (75-80 steps per minute)
• Running: 2 minutes, zone 4
• Run: 2 minutes easy, zone 1

Cooldown (Run): All remaining time / at least 3 minutes, Zone 1

Lunch break workout 3: Strength and running

This version of the running template for tired legs requires less equipment – ​​perfect if you’re traveling and don’t have a gym, but need to get in a quick workout.

Warm-up (running): 10 minutes easy, Zone 1

3 groups of intervals:

• Strength (focus on fast movements with light, springy landings): Do 1-1 minute squat jumps; Set 2 to 1 minute alternating lunges; Set 3 – 1 minute speed skaters
• Running: 2 minutes, zone 4
• Run: 2 minutes easy, zone 1

Cooldown (Run): All remaining time / at least 3 minutes, Zone 1

Lunch break workout #4: Rowing and cycling

If you’re short on time in the pool, a rowing machine provides an excellent upper-body workout — and the rowing motion specifically works many of the same muscles used in swimming.

Warm-up (class): 10 minutes easy, RPE 3/10 (16-20 beats per minute)

3 groups of intervals:

• Grade: 1 minute, RPE 7/10 (24-28 beats per minute)
• Bike: 2 minutes, zone 4
• Bike: 2 minutes easy, Zone 1

Cooldown (Bicycle): All remaining time / at least 3 minutes, Zone 1

Lunch break workout #5: Running and cycling

This reverse brick can add some variety to your lunch break brick workout routine, and is great preparation for hills on the bike and/or running. Use a treadmill in addition to a spin bike, and as with the first exercise option, running shoes and bike pedal cages versus clips will speed up transitions and allow sustained effort during the intervals.

Warm-up (running): 10 minutes easy, Zone 1

3 groups of intervals:

• Running: 1 minute at 3-4% incline, zone 3+ (adjust pace/speed depending on incline)
• Bike: 2 minutes, zone 4 and 60-70 rpm
• Bike: 2 minutes easy, Zone 1 and at your normal pace

Cooldown (Bicycle): All remaining time / at least 3 minutes, Zone 1 and Normal rhythm