Skip Nav
Healthy Recipes
Want a Flat Belly? This Smoothie Will Help Get You There
Beginner Fitness Tips
This Is Exactly What Happens If You Miss a Workout . . . or 2 or 3 or 12
Popsugar Interviews
Exercising Too Much Will Stall Your Weight Loss and Even Make You Gain Weight — Here's How

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!


Join The Conversation
Geisha-Runner Geisha-Runner 9 years
Looks like fun! I'll have to try it once I join a gym! :)
simbaspaws simbaspaws 9 years
I tried it was great.
melda melda 9 years
Thanks Fit and Katy, since I live in middle east and my treadmill is made in Asia, don't exactly remember where, the speed and distance is on Kilometers and I have to convert myself when doing programmes I find online.
nikkipez nikkipez 9 years
I am going to have to agree with torgleson. The workout posted was just a guide. Modify it to your workout goals and abilities, but dont judge others. IMO 5-6 MPH for 20 minutes is pretty good especially combined with 40 other minutes of cardio..but each his own!
kia kia 9 years
This looks like fun.
True-Song True-Song 9 years
SaraJeanQueen, two things: One, I started running a year ago and I still struggle to break 11 minute miles. If I run just one mile, as fast as I can, I might get close to 10 minutes. The person I started with could run 8 minute miles the first day. We were both in-shape, non-runners to start out with. Pace snobbery is not helpful. Some people are just not built for speed. Two, whatever one's normal running pace, it's probably tough to keep it up after 40 minutes of other cardio. If you can crank it up to 9 mph after 40 minutes of working out, great! But I'm guessing most people have to turn it down a notch.
rpenner rpenner 9 years
I do something similar to this. I do 20 mins on the elliptical, 20 mins on the bike and 20 mins on the stair master. I love it.
SaraJeanQueen SaraJeanQueen 9 years
Ummmm.... 5.0 to 6.0 is barely a jog on a treadmill. 6.0 is a TEN MINUTE mile!! That's the slowest anyone should go while running. You won't even get 2 miles in if you go slower. Try to go at about 6.5-6.6 MPH... that's about a nine minute mile, and that would be more of a challenge for 20 minutes.
runningesq runningesq 9 years
I call this a brick workout ;) Sometimes I run to the gym, swim, and run home.
lizs lizs 9 years
My bf and I used to do gym triathlons, but since the gym has a pool we actually swam. (They were so tough that they were kind of demotivating, honestly). I'll have to try this version soon!
Fitness Fitness 9 years
bahar - 5.0 - 6.0 is the speed on the treadmill miles per hour.
katyharper katyharper 9 years
Think I'll try this this week. And Bahar, I think the 5.0-6.0 means speed on the treadmill.
melda melda 9 years
5.0 – 6.0 Miles or Kilometers?
Renees3 Renees3 9 years
This is fun idea, help you get through that hour without being bored! I might try this today or tomorrow!
syako syako 9 years
ooooh I definitely want to try this one! I twisted my ankle last week, so I'll have to wait for it to get a bit better before doing this. Fit, I tried one of your bike "get it up" plans yesterday at the gym and my booty is so sore today! ;) Thanks! 8)
Beginner HIIT Workout
At-Home Cardio Workout | 10-Minute Video
Walk, Run, Sprint Interval Workout
StairMaster Workout
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds