Menu

Your 4th Of July Workout

  • By Jené Shaw
  • Published Jul 3, 2014
Photo: Shutterstock.com

The 1776 Workout

Celebrate the nation’s birthday with this 17-70-6 triple set, which can be done in a gym or on a trainer at home.

17 min of biking as 5 min moderate / 5 min moderate hard / 5 min hard / 2 min high-cadence spin (95+ RPM)
70 reps total: 10 burpees, 20 V-ups, 10 push-ups, 20 mountain climbers, 10 burpees
6 min of running (alternate 1 min easy, 1 min fast)
x3

Add in a 5–10 min warm-up and cool-down of your choice.

RELATED: Bicycle (And Other Workouts) Built For Two

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

« Previous

FILED UNDER: Training

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a five-time Ironman finisher and a USAT Level 1 certified coach

Sign up for our free e-newsletter, SBR Report!

Subscribe to the FREE Triathlete newsletter