You run, cycle, or even attempt a triathlon, but often have limited time to live out your sporting needs? Don't worry, because “no time” is no excuse in sports. Within 45 minutes you can also complete a varied and efficient training unit! Here are three 45-minute sample training units for running, cycling, and swimming.

Running

3M training in three blocks

Alternate training in the three intensities Moderate, Medium and Maximum

• Run for 5 minutes at a moderate tempo to warm up
• Run for 5 minutes at a medium tempo
• Run for 5 minutes at a maximum* tempo

Repeat the entire exercise three times

*Maximum means to run as fast as possible, but just so fast that the specified duration (even during the third repetition) can be run at the same tempo.

3M training in one go

Alternate training in the three intensities Moderate, Medium and Maximum

• Run for 10 minutes at a moderate tempo to warm up
• Run for 15 minutes at a medium tempo
• Run for 15 minutes at a maximum* tempo
• Run in a relaxed manner to wind down for 5 minutes

*Maximum means to run as fast as possible, but just so fast that the specified duration can be run at the same tempo.

Alternate between the legs and head

Varied coordination and speed training 

• Run for 5 minutes at a moderate tempo to warm up
• Do 50 of each: hops, sideways steps on each side, criss cross jumps sideways, and skips (takes just under 5 minutes in total)  
• Run for 5 minutes at a medium tempo
• Always change from fast to slow for 1 minute. During the fast minute, increase your speed for the first 30 seconds and then keep it at a maximum for the remaining 30 seconds. Then walk or do a relaxed jog-trot for 1 minute. Repeat the entire exercise ten times (amounts to a 20-minute block in total)
• Do a 5-minute continuous run at a medium tempo
• Run in a relaxed manner to wind down for 5 minutes

Cycling

3M cycle in three sections

Alternate training in the three intensities Moderate, Medium and Maximum

• Cycle for 5 minutes at a moderate tempo to warm up
• Cycle for 5 minutes at a medium tempo
• Cycle for 5 minutes at a maximum* tempo

Repeat the entire exercise three times

*Maximum means to cycle as fast as possible, but just so fast that the specified duration (even during the third repetition) can be cycled at the same tempo.

3M cycle in one go

Alternate training in the three intensities Moderate, Medium and Maximum

• Cycle for 10 minutes at a moderate tempo to warm up
• Cycle for 15 minutes at a medium tempo
• Cycle for 15 minutes at a maximum* tempo
• Cycle in a relaxed manner for 5 minutes to wind down

*Maximum means to cycle as fast as possible, but just so fast that the specified duration can be cycled at the same tempo.

Play with cadences and gears

• Cycle for 5 minutes at 90-100 revolutions per minute* to warm up 
• Cycle for 5 minutes at a cadence of 60-70 RPM 
• Cycle for 5 minutes at a cadence of 100-110 RPM (on flat or slightly downhill terrain if possible)
• Cycle for 10 minutes in a medium-sized gear, regardless of the terrain, so a variable frequency is obtained.
• Cycle for 5 minutes in a gear that feels too big
• Cycle for 5 minutes in a gear that feels too small
• Cycle for 5 minutes at your maximum tempo
• Cycle for 5 minutes at 90-100 RPM to wind down.  

*Select the gears accordingly so the specified cadence can be achieved.

Swimming

Crawl series in a 25-metre pool

• Swim for 100 m in a relaxed manner to warm up either in the crawl, breaststroke, or backstroke
  2 x 100 m: swim slowly for 25 m with one arm, then relaxed for 25 m using both, then 25 m with the other arm, and then 25 m quickly using both
• 2 x 100 m technique exercises: swim 25 m with your fists, then 25 m with splayed fingers, then 25 m of front catch-up swimming, and then 25 m of breathing every 5th stroke.
• Swim 100 m on your back doing a relaxed crawl kick or hold a kick board on your stomach 
  3 x 100 m: crawl for 25 m in slow motion, then for 25 m at a relaxed pace, then 25 m at a medium pace, and then 25 m at your maximum speed
• Swim relaxed for 100 m in another stroke (breaststroke, backstroke, double-arm backstroke)
• 4 x 100 m: crawl for 50 m at a relaxed pace, then 50 m at maximum speed
• 4 x 50 m: crawl for 25 m at maximum speed, then do the backstroke for 25 m with relaxed leg kicks
• Swim for 200 m to wind down by doing leg kicks, switching from the front crawl to the backstroke, and diving jumps

Combination training in a 50-metre pool

• Swim for 200 m in a relaxed manner to warm up either in the crawl, breaststroke, or backstroke
• 4 x 150 m: swim slowly for 50 m doing a technique exercise*, 50 m doing a relaxed crawl, 50 m doing another technique exercise, 50 m doing the crawl at a medium to rigorous tempo
• 100 m breaststroke with crawl leg kick
• 3 x 200 m: do 50 m of crawl at a relaxed tempo, 50 m of crawl at a medium tempo, 50 m of crawl at a fast tempo, then do 50 m at a relaxed tempo (take a 20-second break after every 200 m)
• Swim for 100 m doing the backstroke (or double-arm backstroke)
• 4 x 50 m crawl: slowly increase the tempo for the first 25 m and hold it to the end of the lane. (Take a 30-second break after every 50 m)
• Wind down for 100 m by switching from the front crawl to the backstroke and doing diving jumps

*Technique exercises may include: windscreen wiper sculling, doggy paddle; duck paddle, crawl with antenna arm; Mississippi steamer; crawl with zip, crawl with shoulder rolling, crawl with fists; crawl with catch-up; crawl leg kick in the side stroke, etc. You can find numerous ideas for swimming technique exercises in with video example below: www.youtube.com/magazinfitforlife

Crawl interval / tempo training in a 25-metre pool

• Swim for 200 m in a relaxed manner to warm up either in the crawl, breaststroke, or backstroke
• 10 x 50 m of fast crawl, each followed by a 10-15 second break; at the end take a 2-minute break 
• 10 x 25 m of crawl at maximum tempo, each followed by a 10-second break
• 8 x 25 m fast crawl alternating with 25 m of relaxed breaststroke or backstroke
• 500 m constantly swift crawl 
• 200 m of relaxed crawl
• 100 m freestyle

All the forms of training presented here are relatively intensive. Although they are beneficial, they should be combined and alternated with more comfortable (and longer) training units.

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