One-Hour Workout: Your Own Mini Kona At The Gym

  • By Jené Shaw
  • Published Oct 8, 2013
  • Updated Mar 4, 2014 at 12:15 PM UTC
Pretend you're in Kona's lava fields! Photo: Kurt Hoy

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

This week’s gym workout is inspired by Saturday’s 35th annual Ironman World Championship—if you plan on catching the action live, you’ll want to be in and out quick. This quick swim-bike-run session can be accomplished in an hour at your local gym (or hotel while traveling), as long as you’re practicing efficient transitions!

RELATED: Do An Indoor Tri

Mini Kona Workout

Swim / 15 minutes
200 swim/50 kick/100 swim
12×25 (3 fast on :30, 1 easy on :45)
100 all-out sprint to the finish
Easy cool-down to rest of 15 minutes

-Transition to bike-

Bike / 20 minutes
Warm-up 2 mins easy
Picture the rolling hills and climb to Hawi as you ride the next 15 mins as 3x through:
1 min 90+ RPM fast (get up that rolling hill)
1 min easy
2 min big gear, 65–70 RPM (wind gust, tough it out!)
1 min easy

Cool-down 3 mins easy

-Transition to run-

Run / 2.6 miles or 20 minutes
2.6 miles on the treadmill as:
Warm-up 0–.6 miles easy jog
0.6–1.6 alternate 1 min fast (10K pace), 1 min recovery.
1.6–2.35 Get ready to climb Mark and Dave Hill, the famous spot at mile 24 of the marathon where Mark Allen made his move on Dave Scott in the epic Iron War of 1989. Increase the incline by .5% every minute.
2.35-2.6 Imagine yourself turning down Ali’i Drive to sprint the last quarter mile to the finish

More one-hour workouts.


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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