For TimeCardioBenchmark
Pendleton 1 & Pendleton 2
Monostructural
Solo
Workout Details
For Time
For Time:
700 mSwim
8000 mBike
11000 mRun
Coaching Tips
Strategy
- 1Pace yourself, especially on the swim to avoid fatigue early.
- 2Use a steady rhythm on the bike, and aim for even power output throughout.
- 3Break the run into manageable segments; focus on maintaining form as fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper swimming technique to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- reps Swim - 2 min easy(Focus on form)
Mobility:
- 5 per side Shoulder Stretch - 30 sec
- 5 per side Hip Flexor Stretch - 30 sec
- 5 per side Quadriceps Stretch - 30 sec
Activation:
2 rounds- 5-10 Easy Swim - 2 min(Focus on form and breathing.)
- 5-10 Bike at Low Intensity - 2 min(Keep rpm around 60.)
- 5-10 Run at Low Intensity - 2 min(Keep pace conversational.)
Scaling Options
Intermediate
Reduce swim distance to 500m, bike to 6 km, run to 8 km.
- 1
swim
Reduced swim distance
- 2
bike
Reduced bike distance
- 3
run
Reduced run distance
Scaled
Reduce swim distance to 300m, bike to 4 km, run to 5 km.
- 1
swim
Reduced swim distance
- 2
bike
Reduced bike distance
- 3
run
Reduced run distance