For TimeCardioBenchmark
Outlier Triathlon
Monostructural
Solo
Workout Details
For Time
For Time:
2000 mRow
1000 mRun
3000 mBike
Coaching Tips
Strategy
- 1Maintain a steady pace on the row to avoid burnout. Consider breaking the row into manageable sections if needed.
- 2For the run, establish a rhythm early to conserve energy.
- 3Keep transitions between movements quick to reduce total time spent switching activities.
- 4On the bike, find a pace you can maintain without fatiguing your legs too early.
Safety Considerations
Technical Focus
Ensure proper form during rowing and running to reduce the risk of injury.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Rowing - 5 min
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- Quad Stretch - 30 sec each side
- Calf Stretch - 30 sec each side
Activation:
2 rounds- 15 reps Row (Easy Pace)
- 50 meters Run (Light Jog)
- 15 reps Bike (Easy Pedal)
Scaling Options
Intermediate
Reduce distances for rowing, running, and biking by 20%.
- 1
rows
2000m Row → 1600m Row
- 2
runs
1000m Run → 800m Run
- 3
bikes
3000m Bike → 2400m Bike
Scaled
Reduce distances for rowing, running, and biking by 40%.
- 1
rows
2000m Row → 1200m Row
- 2
runs
1000m Run → 600m Run
- 3
bikes
3000m Bike → 1800m Bike