Here are some quick but intense workout ideas for swim, bike, and run:

Only have 1 Hour to Bike?
Here’s a workout that I found on triathlete.com - it’s an ITU based workout that gives you a wide variety of zones in a 1 hour bike session.

Warm-up

10 minutes building Zone 1 to Zone 2
1 minute Zone 3
1 minute Zone 4
1 minute Zone 5
2 minutes Zone 2

Main Set
2 x 15 minutes of alternating 40 seconds in Zone 5-6 with 20 Seconds in Zone 1
5 minutes between sets in Zone 1

Cool-down
10 minutes in Zone 1-2

Only have 30-60 minutes to Run?
I’ve been doing a series of 1 minute pick ups during my training lately and I really like the variability in the workout instead of just going out at one pace for a set amount of time.  This is a good way to build up your speed and it’s great for those who don’t have access to a track.

Warm-up
5-15 min warm up jog

Main Set
5-15 x (1 min best average pace, 1 minute recovery jog)

Cool-down
5-15′ cool down jog or challenge yourself to finish in a low zone 3 pace and walk for a few minutes after completing the workout to cool down

Only have 30 minutes to Swim?
Warm-up
100 swim
100 kick

Main Set
Swim Ladder 100, 200, 300, 200, 100
Repeat the ladder as many times as you can in 25 minutes

Cool-down
100 pull

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