Workout #002 – GYM & BIKE

Posted on Nov 30, 2023 by pat

Workout Overview

This 2nd workout follows on from the 1st workout which is part of an article I wrote for 220 magazine showing some specific gym exercises which will help improve your strength in the 3 different triathlon disciplines – swim, bike and run.

The following gym workout is designed to build strength across your frame so you’re able to better use your core and upper body to control your bike during long rides and your legs to push harder during every pedal stroke. The bike turbo session in the cardio section focuses on developing your ability to work at a higher cadence (rpm) and intensity through a series of short intervals.

If your not a triathlete you can still use this 3 workout program to develop overall athletic fitness.

Workout Exercises

A1 – Alternate Dumbbell Chest Press

1. Sit on the floor with your back against a swiss ball and a dumb bell by your side. Pick up the dumbbell hold it close to your body resting one end on your leg.

2. Now bridge your back up so it is parrallel to the floor and your head is supported by the swiss ball.

3. The dumb bell press should start from the side of your chest and press up directly above the chest in the centre line.

4. Slowly lower the dumbbell back to the chest and repeat for 10-12 repetitions and 2-3 sets. This exercise works the chest and triceps, but also really works your core stability.

A2 – Dumbell Squat Press

1. Begin in a standing position with a dumbbell in each hand. Clean the dumbbells to shoulder height so your palms are facing each other and the elbows pointed forward and keep your chest up.

2. Position your feet a shoulder width apart, then begin flexing the knees and hips to lower your body.

3. Squat down to as deep as you can, pause briefly, then start to return to the starting position by extending your knees and hips.

4. As you reach the starting position press the dumbbells above your head and then return to starting position. Do 10 reps for 2-3 sets.

A3 – Reverse Abdominal Crunch

1. Lay flat on your back with your arms by your sides and place your feet up on a swiss ball gripping it with a 90 degree knee angle.

2. Using your lower abs, bring your knees in towards you as you maintain the 90 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward.

3. Squeeze your abs at the top of the movement then slowly lower down to the starting position.

4. Breathe out as your lift the ball up and breath in as you lower the ball. Try to use a small ball which is easier to grip. Repeat for 15-30 reps and 2-3 sets.

B1 – Single-Arm Dumbbell Row

1. Place one knee on a bench keeping a 90deg knee angle whilst putting the same side hand down in front of you on the other end of the bench.

2. The other supporting leg should triangulate outward whilst keeping the back parallel to the floor.

3. Pick a dumb bell up from the floor by bending the supporting knee, then pull the weight up bringing your elbow past the side of your body.

4. Squeeze at the top of the movement and lower the dumbbell back towards the floor by extending your arm and repeat 10-12 times on both sides for 2-3 sets.

B2 – Barbell Deadlift

1. Position feet under the bar about a shoulder width, then bend down keeping back straight and head up to grip the bar.

2. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.

3. After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.

4. Lower the bar by bending at the hips and guiding it to the floor.

B3 – Barbell Calf Raise

1. Place an olympic bar or barbell over the back of your shoulders by either walking under it if using a squat rack or pressing it over your head.

2. With the bar supported adjust your stance width to about a shoulder width.

3. To begin the movement start to raise up on to the balls of your feet contracting your calve muscles whilst keeping your legs and back straight.

4. Contract the calf hard at the top of the movement and pause for a second, then slowly lower. Repeat 10-12 times for 2-3 sets.

Workout Cardio



Build power and endurance indoors with this gym-based workout…

> 10mins going from 70-100rpm and maxing out at an effort level of 6/10

> 4 x 3mins @90-100rpm at an effort of 7/10, 2min recovery @80rpm
> 4 x 2mins @90-100rpm at an effort of 8/10, 3min recovery @80rpm
> 3 x 1min @90-120rpm at an effort of 9/10, 1min recovery @60-70rpm

> 5mins @60-70rpm at an effort of 3/10

*Keep track of your wattage during each of your intervals and try to beat them each session.

Download files

Click on the image or here to download the full 220 Triathlon Magazine article

Click on the image or here to download Training Peaks FIT File for the Bike Session


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