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Get It Up, Your Heart Rate That Is: Gym Triathlon

When it comes to cardio, mixing it up at the gym is fun way to challenge yourself, avoid burnout, and cross train in one session. Sometimes, I do a mini biathlon and run and bike, or run and swim, but I just go this great idea from Run DMZ – the gym triathlon. And it doesn't involve swimming, so no need for a change of clothes or venue.

The workout takes just over an hour and is sure to work your entire body and challenge your cardiovascular system. The challenge of this workout is about going as far as you can in 20 minutes on each machine, which really makes it feel like a race. If your gym is crowded, your workout might be a compromised by machine availability, but then again, taking a 20-minute break in the middle of a cardio session burns more fat. So waiting around for your next machine might have some perks.

To see the workout, just


Here's the workout:

Machine Time Speed
Rowing Machine 20 minutes 28 to 31 pulls per minute
Bike 20 minutes 95-105 rpm
Treadmill 20 minutes Speed 5.0 – 6.0

Take a three-minute break when changing equipment. This will give you time to wipe down the equipment and take a drink of water. You should also note the distance you cover on each piece of equipment and record it in your fitness journal, so you can check your progress next time your do this workout. As RunDMZ says "Tri it, you might like it." I wholeheartedly second that!


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