For TimeCardioBenchmark
Pendleton 1 & Pendleton 2
Monostructural
Solo
Workout Details
For Time
For Time:
700 mSwim
8 kmBike
11 kmRun
Coaching Tips
Strategy
- 1Pace yourself during the swim to avoid fatigue before transitioning to the bike.
- 2On the bike, focus on maintaining a steady cadence to prepare for the run.
- 3Use proper running form, particularly during the first few kilometers; it's easy to get fatigued before the finish.
Safety Considerations
Technical Focus
Maintaining a steady pace throughout, especially in transitions between swim, bike, and run.
Recommended Warm-Up
General Warm-Up:
- 200m Light Swim(Focus on technique.)
Mobility Work:
- 30 sec each leg Hip Flexor Stretch - 30 sec
- 10-15 Shoulder Dislocates - 1 min
- 30 sec each leg Ankle Mobility Stretch - 30 sec
Activation Circuit:
2 rounds- 5 each leg Dynamic Lunges
- 10 forward, 10 backward Arm Circles
- 20 Butt Kicks
Scaling Options
Intermediate
Reduce swim distance by 50m, bike distance by 2km, run distance by 3km
- 1
swim
Reduce swim distance by 50m
- 2
bike
Reduce bike distance by 2km
- 3
run
Reduce run distance by 3km
Scaled
Reduce swim distance by 100m, bike distance by 4km, run distance by 6km
- 1
swim
Reduce swim distance by 100m
- 2
bike
Reduce bike distance by 4km
- 3
run
Reduce run distance by 6km