For TimeCardioBenchmark40:00
Madison Triplus
Monostructural
Solo
Workout Details
For Time
40:00
For Time:
500 mSwim
1000 mPaddle
2000 mRun
Coaching Tips
Strategy
- 1Start with a steady pace on the swim to conserve energy for the paddle and run.
- 2During the paddle, focus on maintaining a strong, uninterrupted stroke to keep your rhythm going.
- 3For the run, aim to break it down into manageable segments, possibly using 400m increments to check pacing.
- 4Hydrate before starting each segment to optimize performance and recovery during transitions.
- 5Keep an eye on your form during the swim to avoid unnecessary fatigue—proper technique will make a significant difference.
Safety Considerations
Technical Focus
Ensure proper breathing technique while swimming to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 5 mins easy Row (or swim) - 5 min(If no ergometer is available, just swim easy.)
Mobility:
- 30 sec each arm Shoulder Stretch(Focus on loosening shoulder joints.)
- 30 sec each leg Hip Flexor Stretch(Prepare hip flexors for running.)
- 10 each way Ankle Circles(Engage ankle mobility for running and paddling.)
Activation Drills:
2 rounds- 10-15 Bodyweight Squats(Activate the legs before the run.)
- 30 sec Plank Holds(Engage the core for stability during all movements.)
- 10 forward and backward Arm Swings(Prepare the shoulders for swimming and paddling.)
Scaling Options
Intermediate
Reduce distance by ~20%
- 1
swims
Reduce to 400 meters
- 2
paddles
Reduce to 800 meters
- 3
runs
Reduce to 1600 meters
Scaled
Reduce distance by ~40%
- 1
swims
Reduce to 300 meters
- 2
paddles
Reduce to 600 meters
- 3
runs
Reduce to 1200 meters