There aren't many triathlons that include rowing, but there are a few! Even if rowing isn't in your tri, it makes a great training substitute for the usual legs. So if you're setting up an indoor brick workout, and don't have access to a pool or a bike, use rowing as one of your legs. Since the transition to running is generally the hardest, a row-run brick might be the most beneficial, in terms of getting your body accustomed to making the transition to running.
The Workout
Workout Goal
Fitness plus transition practice.
Workout Details
- Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.
- Row for 6–10 minutes at a moderate aerobic pace.
- Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace.
- Row for another 6–10 minutes at a moderate aerobic pace.
- Switch again to biking or running and go for 4–5 minutes at your planned race pace.
- Row for another 6–10 minutes at a moderate aerobic pace.
- Switch to biking or running and go for 3–4 minutes at slightly faster than your planned race pace.
- Row easily for 5 minutes to cool down.
- Stretch.