One-Hour Workout: Quick Transitions

  • By Jené Shaw
  • Published Jul 23, 2013
  • Updated Jul 21, 2015 at 3:36 PM UTC

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s workout comes from coach Casey Fannin from Birmingham, Ala., who does this on a short loop course or on some local trails for XTERRA prep. “I really love to use it 4-6 weeks out from the A or B race the athlete might have focus on,” Fannin says. “The athlete who might have trouble getting their legs on after the bike is the perfect candidate for this workout—it’s fun and short enough to gain fitness, but requires focus at perfecting the whole transition to the run.”

RELATED: Transition Talk With Dirk Bockel

Quick Transitions

(Can be performed as many times as you would like or have time for, but here’s the 1-hour version)

20 min bike in Zone 1/2 easing into the workout
Fast transition to the run!
10 min run in Zone 2/3
Fast transition back to the bike!
20 min in Zone 2/3
Fast transition back to the run!
10 mins in Zone 3/4

Cool-down easy spin or jog

RELATED VIDEO: Tighter Transitions With Lesley Paterson

More transition tips and workouts from

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FILED UNDER: Bike / Training TAGS: / /

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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