As I train for my triathlon, I have developed some new routines that allow me to incorporate swimming, running and biking into a single workout. In honor of summer and tri season, here’s a sample workout to help get you motivated, moving and ready for summer fun!

400-meter run

Cycle: 3 miles total

1st mile: moderate pace (begin to get your heart rate up)

2nd mile: increase resistance, but keep your pace consistent

3rd mile: decrease resistance and increase speed

400-meter run

Cycle: 3 miles total

1st mile: moderate resistance and moderate pace

2nd mile: heavy resistance, pace will slow

3rd mile: decrease resistance to moderate pace

400-meter run

Cycle: 4 miles total

1st mile: moderate pace, moderate resistance

2nd mile: heavy resistance, slow pace

3rd mile: low resistance, fast pace

4th mile: low resistance, moderate speed

Hope you enjoyed this great summer workout! Don’t forget to stay hydrated and to have some fun!