Build Your Own Triathlon

Sometimes when you are designing your workout of the day, you just want to enjoy the weather and get a good dose of cardio. Maybe doing one thing for a prolonged period of time, like running for an hour, is too much. Here are some ways to get creative with your cardio and enjoy a longer dose of cardio activity by mixing up several methods.

Build Your Own Triathlon Day

You always can opt for the classic triathlon workout (swim, bike, run) for 20 minutes each. However, when designing for personal workouts (not competition), you can swim last and enjoy the cooldown effects of swimming in a pool after getting warmed up with running and biking.

If limited to an hour, the 20-minute limits for each with short transitions is a great way to go and will keep the mind from getting bored by just doing one event for an hour. Also, in place of only running, it can save the impact on your body by doing two non-impact cardio events, biking and swimming.

1. The non-impact triathlon

Speaking of non-impact cardio options, picking three non-impact options is a great way to get some relief from the pounding of running and/or rucking events. Try the 20-minute bike, 20-minute elliptical or row/paddle, and the 20-minute swim for a way to finish a great cardio hour workout and feel very little joint pain afterward.

2. Spec ops-level triathlons

One thing we like to do is the Special Ops Triathlon -- run, ruck, swim. Instead of a bike, you add in a ruck (walk fast with backpack) and you swim with a big pair of SCUBA fins on your feet. If you are preparing for any of the special-ops training programs in your future, a longer event consisting of a four- or five-mile run, a four- or five-mile ruck and a one-mile swim with fins is a good challenge.

Obviously, the distance of each event will determine the amount of time you have. If you are pressed for time, do a 20-minute run, 20-minute ruck and a 20-minute swim and just go for maximum distances in all three events. This is a fast and easy way to check your progress over time as well.

3. The triple 5K (swim, run, ruck)

Another option of this level is the Triple 5K: a five-kilometer run, five-kilometer ruck and five-kilometer swim. I would recommend doing the swim first, because you likely will start to cramp up during the swim if it is performed last. The 5,000-meter swim is the biggest challenge of this event. The 5K run and ruck typically can be done in less than an hour combined.

Think of as many cardio events you can do and to which you have access. Some ideas are running, rucking, rowing, biking, swimming, elliptical, rowing, stair stepper, VersaClimber, vasa-trainer or just walking. These also are great options for a great warmup or cooldown. Take your pick and get yourself a good hour or more worth of cardio.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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