Indoor Triathlon (with a twist!) – Circuit Training

Updated: 6 days ago

The circuit that lurks below is, in truth, nothing at all like a triathlon. For one it doesn’t involve swimming, as triathlons typically do; and for two it contains more than three exercises – 6 to be precise.

But why this misnomer? Well, the design of this circuit is loosely based around that of a triathlon with the two disciplines running and cycling forming the foundation of the session. And in a bid to make it gym friendly – thus more accessible to a wider audience – rowing has been substituted for swimming.

So it's sort of a triathlon in the sense that the core of the circuit is comprised of three cardiovascular disciplines.

To break-up the monotony of cardio, three functional resistance exercises intersperse the run, row and cycle – they add a pinch of seasoning to what would have otherwise been a bland aerobic repast.

Design aside, this is a monstrous session which was concocted purposely to pose a real physical challenge. And that it did: it took me nearly two hours to complete – and in that time I didn’t stop for so much as a sip of water.

Understandably, few fitness enthusiasts possess the inclination to exercise for two straight hours. There's absolutely no shame in that. But just because you might not be willing to squander nearly a 10th of your day exercising doesn't mean the circuit is off limits. Following this sentence I've outlined a couple of alternative ways that you could complete this circuit.

Because of its magnitude you might want to split the circuit it into three segments completing a segment over three consecutive days. Simply combine a cardio exercise with a resistance exercise and work through each pairing as and when you've got the physicality for it.

Alternatively, you could set a 30-minute countdown timer and see how much you can complete before the time elapses. By applying this method of approach you’ll have almost a week’s worth of good training sessions.

Whichever approach you take you can use the accompanying circuit tracker to chart progress.

Indoor Triathlon
Download DOCX • 16KB

How it works

After you’ve warmed yourself by the fire of the mandatory warm-up, compose yourself mentally and then complete all 300 repetitions and 23,000 metres. There is a slight catch however. Catch:

You are prohibited from completing more than 1000 metres in a single stint. Why? Besides being prevented from falling into a nice comfortable aerobic rhythm, it frees up equipment for other gym users and requires that you think about your plan of attack prior to going into battle.

Before embarking on this circuit you must firstly plan how exercises are to be paired together. For example, I paired the vertical lifts and rower together; on concluding each 1000 metres I hopped off the rower and completed 20 vertical lifts. I applied a similar tactic to the run and cycle.

If you fail to heed this advice, and instead flit between exercises arbitrarily, your end time will almost certainly be negatively impacted.

Key points

  • Ensure that the warm-up is not included within the overall time

  • Do not exceed 1000 metres on the cardio stations

  • The exercises can be complete in any order


  • Running machine (the run section can, of course, be completed outside (same with the cycle))

  • Rowing machine

  • Indoor bike

  • Kettlebell

  • Dumbbells


· 500m row
· 25 kettlebell swings (24kg)
· 500m row
· 25 kettlebell swings (24kg)
· 500m row
· 25 kettlebell swings (24kg)
· 500m row
· 25 kettlebell swings (24kg)


1. 10k – Cycle
2. 100 – Kettlebell swing (40kg)
3. 100 – Vertical lift (2 X 14kg dumbbells)
4. 8000 metres – Row
5. 100 – Single arm snatch (50 each arm) (16kg dumbbell)
6. 5k – Run (last 1000m as follows: 250 metres @ 0% incline – 250m @ 5% incline – 250m @ 10% incline – 250m @ 15% incline)

Total distance at speed = 23,000 metres

Total reps = 300

Time to beat = 1hr 40mins

(Let me know what time you achieved:

General advice/rules

  • Decide exercise pairings prior to embarking on the circuit.

  • Try not to rest between exercise transitions – this will waste a lot of precious time.

  • Select weights that will pose a challenge but that won’t cause you to compromise your technique.

Exercises Tutorial

If you’re unsure about how to perform any of the exercises in this circuit see the tutorials below and all will be revealed.

1: Kettlebell Swing

2: Single arm snatch

3: Vertical lift

(As we are very interested in user experience here at Hungry4Fitness, we would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance!)

Blog Author

Adam Priest is a former Royal Marines Commando, personal trainer, lecturer, boxing and Thai boxing enthusiast.

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