Swim/Bike For the Time-Crunched Triathlete

Find workouts and training schedules in this book!

This excerpt is straight from Chris Carmichael (yeah, that Lance Armstrong guy’s coach) and Jim Rutberg’s book, “The Time-Crunched Triathlete”. Mr. Carmichael guarantees that a working person, who is short on time, can have race-winning fitness in just 8 hours a week.

The swim workout below is pulled from page 208 of his book. It’s for an Olympic-distance triathlon training program, for intermediate triathletes.

Total swim: 1500 meters/yards

  • Warm-up – 300 m/yd
  • Drill – 7 x 50 m/yd closed fists; 20 seconds rest between intervals (RBI)
  • Pace Swim Set – 7 x 100 m/yd; 15 seconds RBI
  • Kick Swim Set – 2 x 25 m/yd; 15 seconds RBI
  • Cool Down – 100 m/yd

Total Bike:  1:00 hour endurance miles

  • Workout Set – 3 x 10 minutes steady state; 5 minutes RBI

You can find more workouts like this, training plans for sprint- to Ironman-distance races, for beginner to advanced triathletes, in “The Time Crunched Triathlete”.
Click here to purchase the book from Triathlon LAB.

About Triathlon LAB

We are a triathlon retail store committed to providing excellent service to our community of beginner to professional triathletes.
This entry was posted in Bike, Coaches' Corner, Customer Favorites, Other, Swim, Uncategorized, Workout Wednesday and tagged , , , , , . Bookmark the permalink.

2 Responses to Swim/Bike For the Time-Crunched Triathlete

  1. Mark Giguere says:

    I have the book, but I’m confused with the Total Bike being an hour while, as above, the workout only adds up to 45 min. If you could explain this workout to me I’d really appreciate it.


    • triathlonlab says:

      Hi Mark. Thank you for visiting and commenting on our blog. The 45 minute bike workout refers to the main set of the bike workout. It does not factor in warm-up nor cool-down. So, you can warm-up for 8 minutes and cool-down for 7 minutes.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s