For TimeCardioBenchmark40:00
Madison Triplus
Monostructural
Solo
Workout Details
For Time
40:00
For Time:
500 mSwim
1000 mPaddle
2000 mRun
Time Cap: 40 minutes
Coaching Tips
Strategy
- 1Pace yourself throughout the entire workout, especially on the run; avoid going out too hard to maintain energy for the paddle and swim.
- 2Focus on smooth transitions between swimming, paddling, and running to keep time efficient.
- 3Make sure to hydrate before and after the workout to support recovery and performance.
Safety Considerations
Technical Focus
Ensure proper form to prevent shoulder and knee injuries during swimming and running.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Swimming (or light swim drills) - 2 min easy
Mobility:
- 5-10 Shoulder Stretch
- 5-10 Hip Flexor Stretch
- 5-10 Ankle Mobility
Activation:
3 rounds- 1 100 meter Jog
- 1 30 seconds of Light Paddling - 30 sec
- 1 50 meter Swim Drill (easy pace) - 50 m
Scaling Options
Intermediate
Reduce each distance by approximately 20%.
- 1
swim
Reduce distance by ~20% (400m Swim)
- 2
paddle
Reduce distance by ~20% (800m Paddle)
- 3
run
Reduce distance by ~20% (1600m Run)
Scaled
Reduce each distance by approximately 40%.
- 1
swim
Reduce distance by ~40% (300m Swim)
- 2
paddle
Reduce distance by ~40% (600m Paddle)
- 3
run
Reduce distance by ~40% (1200m Run)