Race against the machine: turn a boring cardio workout into an indoor triathlon challenge

After a long break from the racing season -- and cutting back your training schedule to spend time with friends and family over the holidays -- it's time to get serious again. Or maybe you don't participate in organized races but have reduced your workout frequency and duration due to demands beyond your control. Perhaps you're one of those amazing women who manages to hang on to some semblance of a regular workout routine despite a crazy end-of-the-year schedule, and you're looking to challenge your body in a way it hasn't been challenged before. No matter what your history or your future, you can easily adapt this gym triathlon workout to meet and even exceed your goals for attaining the body of an athlete: lean, shapely and poised to win!

drafting not legal

I'll be honest: I ripped off the concept for this workout from one of my triathlete friends who does this workout preseason to prepare his body for the challenges of the hard training sessions to come. Granted, this workout doesn't have you swimming -- I know, thank goodness! -- but it does have you pushing the limits of your cardiovascular system, encouraging improvement and working on three different pieces of equipment in each session.

During the workout, you'll run (or walk) on the treadmill, glide on the elliptical trainer and push those pedals on the stationary bike. The absolute best feature of this whole thing? Anybody, regardless of age, fitness level or goals, can do this workout. All you have to do is find the level that best describes where you are in your fitness life and go to it. It's that simple.

novice or a age-grouper?

Keep in mind that the better cardio shape you're in, the broader your selection of the following programs for each day you train. As a matter of fact, the better shape you're in, the harder you should work on your hard training days, but also the more important it is for you to cycle training intensities and include low-intensity as well as complete rest days in your routine. Follow these general guidelines based on your level of cardiovascular experience and fitness.

* BEGINNERS: If you're brand-new to aerobic training, stick to Workout 1 and start with four minutes on each machine, then gradually increase duration over the course of 4-6 weeks. Once you can comfortably hang for 10 minutes on each machine, step it up to the next level, Workout 2.

* INTERMEDIATES: If you've been following some sort of aerobic training program consistently for at least three months, you can choose either Workout 1 or 2. Base your decision on your weekly schedule. If you took a challenging kickboxing class on Monday and a killer indoor cycling class on Wednesday, you may be best served by doing Workout 1 on Friday. If you feel good after working so hard on the previous days -- and you're making noticeable strides in your conditioning -- then doing Workout 2 is fine.

* ADVANCED: You're used to pushing your body past the comfort zone at least once a week, sometimes twice. You've been training seriously for at least a year and perhaps you race in running, cycling or triathlon events. As a result of your regularly challenging -- and smart -- training program, you have a lot of cardiovascular strength and endurance. In this case, you have free rein to choose whichever workout you feel like doing. Maybe some weeks you'll use Workout 1 as your recovery day; other weeks you may choose Workout 4 for your hard training day. Of course, workouts 2 and 3, or ones like them, should be included in your overall program.

race day

Choose one of the four workouts presented here, each named for a specific triathlon distance (the shortest distance correlates with the least intense program). Each will have you training on a treadmill, an elliptical machine (either with or without moveable handles) and a stationary bike (either upright or recumbent) for specific periods. If you can run -- you don't have injuries, health or joint problems and you don't absolutely despise it -- I encourage you to do so.

You can also choose to walk, whether because you prefer it or perhaps you're really good at it and do running events as a racewalker. If you do walk, once you move past the warm-up phase of the session, set the treadmill on an incline and keep your pace brisk.

The workout intensities recommended for each section are represented as rate of perceived exertion. (On a scale of 1-10, with 10 representing the most difficult, rate your intensity based on how hard you feel you're working.) Oh, and one more thing: Always stretch your quads. barns, hips and calves after every cardio workout.

workout 1: SPRINT DISTANCE

Building an endurance base/active recovery

The total time for this workout is 22-30 minutes. depending on your level of aerobic fitness. If you're brand-new to cardio exercise, stay on the short end of this range; if you're using this workout as an active recovery day or you have some experience under your belt. go for the longer time suggested.