The Triathlete Breakout Session

This is a great workout for all the triathletes out there!  For the most part, triathletes include the quintessential "brick" (bike-to-run) workout into their weekly programs.  However, many tend to forget that the hardest transition is going from the swim (horizontal) to the bike (vertical).  Here is a workout to help you train your body to endure and to get stronger at changing body positions and movements without getting in the water!  The goal is for your body to adapt to those position changes without causing a major spike in heart rate.

Have Fun!

This workout can be a run or a bike session, preferably on your own bike on a trainer or an indoor cycle bike.

Workout:
--Run or bike for 15 minutes to warm-up.  You can include intervals of your choice.
--Hop off the bike or stop running for: 10 burpees, 20 jumping jacks, 10 push-ups, 20 power and/or jump squats, 10 plank jacks, then 30 seconds of high-knees.  Do this whole set 1-2 more times!
--Run or bike for another 15 minutes, including intervals or a tempo session.
--Hop off bike or stop running for: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each of these exercises: power squats, plank to frog jump, mountain climbers.  So, 10 PS, 10 Plank to FG, 10 MC...then 9 of each and so on.
--Back to bike or running for another 15 minutes!

Done!  Great workout!