Besides your health, time is one of the most valuable assets we have, and we all come up short sometimes—especially triathletes. When time is tight but you still need to train, it’s crucial that you focus on the exercises that give you the most bang for your buck.
Take a page out of the book of bodybuilding and superset exercises. Supersetting is doing two exercises back to back that work opposite muscles groups, like doing a set of squats immediately followed by a set of push-ups and then rest.
These three examples will only take 30 minutes and can fit into even the busiest of schedules.
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30-Minute Workouts for Busy Triathletes
Written by
Erik Taylor
Workout #1
Part 1
1 of 13
2-3 minute warm-up (treadmill/dynamic stretching)
Goblet squat (Pictured)
3 sets, 6 reps
*Superset*
Inverted rows or suspension rows
3 sets, 8 reps
30-45 seconds rest and repeat
Goblet squat (Pictured)
3 sets, 6 reps
*Superset*
Inverted rows or suspension rows
3 sets, 8 reps
30-45 seconds rest and repeat
Find:
Your Next RideWorkout #1
Part 2
1 of 13
Push-ups or push-ups from your knees
3 sets, 6-10 reps
*Superset*
Single-leg deadlifts (Pictured)
3 sets, 5 reps on each leg
30-45 seconds rest and repeat
3 sets, 6-10 reps
*Superset*
Single-leg deadlifts (Pictured)
3 sets, 5 reps on each leg
30-45 seconds rest and repeat
Find:
Your Next RideWorkout #1
Part 3
1 of 13
Shoulder press
3 sets, 6 reps
*Superset*
Russian twist (Pictured)
30-45 seconds rest and repeat
3 sets, 6 reps
*Superset*
Russian twist (Pictured)
30-45 seconds rest and repeat
Find:
Your Next RideWorkout #1
Part 4
1 of 13
Stability ball or suspension pikes (Pictured)
4 sets, 6-12 reps
*Superset*
Stability ball rollouts or suspension saw
4 sets, 6-12 reps
30-45 seconds rest and repeat
2-3 minute cool down
4 sets, 6-12 reps
*Superset*
Stability ball rollouts or suspension saw
4 sets, 6-12 reps
30-45 seconds rest and repeat
2-3 minute cool down
Find:
Your Next RideWorkout #2
Part 1
1 of 13
2-3 minute warm-up (treadmill/dynamic stretching)
Split squat (Pictured)
3 sets, 5 reps on each leg
*Superset*
Shoulder press
3 sets, 5 reps
30-45 seconds rest and repeat
Split squat (Pictured)
3 sets, 5 reps on each leg
*Superset*
Shoulder press
3 sets, 5 reps
30-45 seconds rest and repeat
Find:
Your Next RideWorkout #2
Part 3
1 of 13
Push-ups or push-ups from your knees (Pictured)
3 set, 5-10 reps
*Superset*
Cable/band wood chops
3 sets, 6 reps on each side
30-45 seconds rest and repeat
3 set, 5-10 reps
*Superset*
Cable/band wood chops
3 sets, 6 reps on each side
30-45 seconds rest and repeat
Find:
Your Next RideWorkout #2
Part 2
1 of 13
Chin-ups or inverted rows (Pictured)
3 sets, 3-8 reps
*Superset*
Deadlifts
3 sets, 5 reps
30-45 seconds rest and repeat
3 sets, 3-8 reps
*Superset*
Deadlifts
3 sets, 5 reps
30-45 seconds rest and repeat
Find:
Your Next RideWorkout #2
Part 4
1 of 13
Plank
3 sets, 30-60 seconds
*Superset*
Bike crunch (Pictured)
3 sets, 15-30 seconds
30-45 seconds rest and repeat
2-3 minute cool down
3 sets, 30-60 seconds
*Superset*
Bike crunch (Pictured)
3 sets, 15-30 seconds
30-45 seconds rest and repeat
2-3 minute cool down
Find:
Your Next RideWorkout #3
Part 1
1 of 13
2-3 minute warm-up (treadmill/dynamic stretching)
Single leg deadlifts (Pictured)
3 sets, 6 reps on each leg
*Superset*
Push-up or push-ups from your knees
3 sets, 4-12 reps
30-45 seconds rest and repeat
Single leg deadlifts (Pictured)
3 sets, 6 reps on each leg
*Superset*
Push-up or push-ups from your knees
3 sets, 4-12 reps
30-45 seconds rest and repeat
Find:
Your Next RideWorkout #3
Part 2
1 of 13
Squats
3 sets, 6 reps
*Superset*
Inverted rows or suspension rows (Pictured)
3 sets, 8 reps
30-45 seconds rest and repeat
3 sets, 6 reps
*Superset*
Inverted rows or suspension rows (Pictured)
3 sets, 8 reps
30-45 seconds rest and repeat
Find:
Your Next RideWorkout #3
Part 3
1 of 13
Shoulder press (Pictured)
3 sets, 5 reps
*Superset*
Renegade rows
3 sets, 10 reps (5 reps on each arm)
30-45 seconds rest and repeat
3 sets, 5 reps
*Superset*
Renegade rows
3 sets, 10 reps (5 reps on each arm)
30-45 seconds rest and repeat
Find:
Your Next RideWorkout #3
Part 4
1 of 13
Stability ball or suspension trainer pike
4 sets, 5-10 reps
*Superset*
Russian twist (Pictured)
4 sets, 15 seconds
30-45 seconds rest and repeat
2-3 minute cool down
4 sets, 5-10 reps
*Superset*
Russian twist (Pictured)
4 sets, 15 seconds
30-45 seconds rest and repeat
2-3 minute cool down