Treadmill Workouts for the Traveling Triathlete



Changes in schedule and location are familiar challenges to dedicated triathletes. Business trips, visits and family vacations are all potential momentum breakers, and often the limitations of an unfamiliar environment can derail an outdoor workout. With a bit of planning ahead (knowing the exercise equipment at your hotel or area YMCA), you can prevent unwanted lapses in your training regiment. The following treadmill workouts are perfect for traveling triathletes who need to keep fit while on the road. Each workout is relatively short and intense and requires active attention.

Hill Pyramid

Warm-up:
10-15 mins. at .5-1% incline
Main set:
5 mins. at 10k pace - incline at .5-1%
60" at 2%, 60" at 1%
60" at 3%, 60" at 1%
60" at 4%, 60" at 1%
60" at 5%, 60" at 1%
60" at 4%, 60" at 1%
60" at 3%, 60" at 1%
60" at 2%, 60" at 1%
5 mins. at 10K pace - incline at .5-1%
Cool-down:
5-10 mins. at easy run/walk

More: Ask A Coach: What Should I Do If I Miss A Workout?

Track Straight-Away Sprints

Warm-up:
10-15 mins. at .5-1% incline
Main set:
3 x 1 mile--sprint the straight-aways-100 meters, easy run/walk the corners-100 meters at
1% incline
Sprint sections are faster than 5K-pace (choose a pace that you will be able
to hold throughout the main set)
Cool-down:
5-10 mins. at easy run/walk

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Tempo Build

Warm-up:
10-15 mins. at .5-1% incline
Main set:
5 mins. at 10k pace, 5 mins. at + 1 mph, 5 mins. at + another 1 mph, 5 mins.
at + another 1 mph -- all at 1% incline
Cool-down:
5-10 mins. at easy run/walk

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30-30's

Warm-up:
10-15 mins. at .5-1% incline
Main set:
10 x (30" at 5k pace, 30" at easy run/walk) - w/ incline at 1%
Cool-down:
5-10 mins. at easy run/walk

Note:
" = seconds

About the Author

Karen Buxton

Karen Buxton is Level-III USA Triathlon certified coach with over 25 years of coaching experience and author of The Triathlete's Guide to Off-Season Training. Coach Buxton works with athletes of all abilities online and in person. Find out more about Coach Buxton at www.coachbuxton.com or contact her at karen@coachbuxton.com and take the next step towards targeted training for maximum benefits.

Karen Buxton is Level-III USA Triathlon certified coach with over 25 years of coaching experience and author of The Triathlete's Guide to Off-Season Training. Coach Buxton works with athletes of all abilities online and in person. Find out more about Coach Buxton at www.coachbuxton.com or contact her at karen@coachbuxton.com and take the next step towards targeted training for maximum benefits.

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