Triathlons can take time.
You gotta register, possibly get a hotel room, drive to the race, unpack, set up transition, wait for the race to start, race, wait for awards, sit through awards, then pack again and go home.
Sure, part of racing is that rich, social experience, and the cool medal you get, but sometimes time just doesn't permit racing!
So, here's a challenging, "I Don't Have Enough Time To Do A Sprint Triathlon This Weekend" workout. It will leave you gasping for oxygen at the gym just as if you’ve crossed the finish line of a sprint triathlon, and give you a similar training effect.
Station 2: 20 reps Front Squat to Press
Station 3: 0.75 mile bicycle (*bonus*: try to complete in under 3 minutes)
Station 4: 20 Romanian Deadlifts
Station 5: 0.3 mile run (*bonus*: try to complete in under 2.5 minutes)
Station 6: 20 Pull-ups
Challenging Time Limit Goal for 1 round: 11 minutes
Sprint triathlon experience: Go for 3 rounds with a 30-60 second breather between rounds.
Masochistic experience: Ditch the breather.
Ben Greenfield award of excellence: Nail 3 rounds in 33 minutes.
If you like these type of workouts, you'll love http://www.TheStrongTriathlete.com. Enjoy!