If you only have one hour to workout…….
Here are three workouts designed to have you finished in 1 hour or less with a focus on quality, efficiency and the most bang for your buck
Swim- 30*100- 60 minutes or less- Mixed Aerobic/Threshold
5*100 free/back on 2 minutes
5*100 drill/swim by 50 on 2 minutes
10*100 on 1:30 (or a pace time that gives you 10-15 seconds rest at 85% effort)
4*100 kick/swim on 2 minutes
3*100 pull on 1:45
2*100 IM on 2 minutes
1*100 free back cool down
Bike- Trainer- 60 minutes- Threshold
Warm up
10 minutes easy spinning
Activate
7 minutes of 30 seconds at threshold effort (85%), 30 seconds easy spin
3 minutes easy spinning
Main Set
10*(2 minutes at 85% effort, 1 minute easy spin)
Cool Down
5 minutes spinning at 100+rpm
5 minutes easy spin
Run- Outside- 60 minutes- Steady State/Threshold
Warm up
15 minutes easy jog
Activate
8 minutes of 30 seconds at 85%, 30 seconds easy
2 minutes easy jog
Main Set
5 minutes at 75% effort- 1 minute easy
4 minutes at 80% effort- 1 minute easy
3 minutes at 85% effort- 1 minute easy
2 minutes at 90% effort- 1 minute easy
1 mintue at 95% effort- 1 minute easy
Cool Down
15 minutes easy jog