Triathletes are well aware of the challenges that come with the sport, and the importance of having a solid training routine. Yet when the weather is unfavourable, or the time doesn't allow for an outdoor workout, it can be difficult to maintain the desired fitness levels. This is where indoor training workouts come in. Indoor workouts can be equally effective in preparing the body for the demands of a triathlon, while accommodating the unique needs of indoor training. In this blog post, we will be discussing some indoor training workouts for triathletes.
Swim Workouts
Swimming can provide a full-body and low-impact workout that can keep a triathlete in excellent shape throughout the year. Many gyms recreational / leisure centres have swimming pools, however if this is an option on a scheduled indoor training session, you can still get in a good swim workout at home. Options such as the ZEN8 land trainer, swim cords, swim mirrors and endless pools offer suitable alternatives to traditional pool workouts.
Bike Workouts
Bike workouts are, probably, the easiest indoor training workout to perform since they only require an indoor cycling machine. Cycling workouts can improve cardiovascular capacity, burn calories, and act as a low-impact substitute for outdoor cycling workouts. There are a multitude of options including interval training, incline/decline courses, and varied resistance workouts. With an indoor cycling turbo trainer and either ZWIFT, Wahoo RGT or Rouvy - endless personalised workouts can be created.
Run Workouts
Running is an essential component of triathlon, and there are great options for indoor run workouts that can be just as beneficial as outdoor runs. Running on a treadmill can give an excellent cardio workout, and it offers a lot of customisable options that can provide variety such as incline changes, as well as speed and the opportunity to create interval workouts. As with cycling, there endless combinations for indoor workout possibilities, especially with ZWIFT.
Strength Workouts
Strength training is particularly important for triathletes, and can help to improve overall performance. Strength training, paired with the triathlon events, can aid in the prevention of injury. Strength training workouts can include lifting weights, resistance training and bodyweight exercises that focus on core and leg strength.
High-Intensity Interval Training (HIIT)
HIIT workouts provide a high-intensity cardio workout in a relatively short amount of time. This kind of workout can help triathletes to build endurance, speed, and utilise muscles in the legs, arms and core. HIIT routines can be customised from various activities including biking, running, and swimming. Such workouts can last from 20 to 45 minutes, are easy to follow, and can be moulded to match your fitness level.
When you’re a triathlete, there's no way around making indoor workouts a part of your training plan. But that doesn't mean the workouts have to be tedious or dull. With the options discussed, indoor workouts aren't only practical, but they can keep you engaged, fit and ready to handle any challenge that a triathlon presents.
Starting with any of these routines, you can build a combination to help your body peak for your next triathlon. Total-body workouts can be achieved and at-home gym set up for full body endurance training. With these indoor workouts, triathletes can keep pace with their training schedule, no matter the conditions outside!
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