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  • Writer's pictureCamille Chief Funlete

30 MINS Cross Training HIIT Workout For Endurance Athletes

Updated: Dec 23, 2022

The best 30 minute high-intensity interval training workout for runners, triathletes, duathletes, cyclists, and trail runners.

HIIT 30 Min Workout for Endurance Triathletes & Cycling  Athletes

Perfect training for endurance athletes that can be done in the gym, at home, or even outdoors, either alone or in a group.

Tip #1 - Cross-Training Main Benefit

Cross-training for recovery is an excellent technique to recuperate from strenuous training sessions or lengthy runs. After a long run/bike or a particularly strenuous training, many runners take the day off.

Instead, nix DOMS by completing a half-hour of cross-training. You'll release your muscles, enhance blood flow, and prepare your body for the next run.

Tip #2 -Cross-Training Fights Burnout

Beginners and more experienced runners and cyclists may get bored or unmotivated to work out at certain points in their training. Cross-training can be a great way to get through those times when you don't want to work out and need an energy boost.. A few days off from hard training each week can help you get excited about swimming, biking or running again.

Fun Fact: If you ask 10 runners to cite a benefit of cross-training, at least 8 will say injury prevention.

Tip #3 - Cross-Training is Awesome Sauce

Cross-training can also be used to repair injuries, increase fitness, promote recuperation, boost motivation, refresh the mind and body during vacations from official training, compete in other endurance sports, and even keep fit during pregnancy.

Cross-training, gives you a huge advantage of injury prevention, and can also help you extend your endurance career.

Check out our Popular HITT Workout YouTube Video on this workout and be sure to save the workout pic to have it handy. Leave a comment below if you dabble with cross training.


30 MINS Cross Training HIIT Workout For Endurance Athletes

Perform 3 Rounds...

  1. One min run/walk/jog in place

  2. 6 min bike or elliptical

  3. 20 Crunches

  4. 20 Hip Bridges

  5. 20 Bicycle Crunches

  6. 10 Pushups

  7. 20 Leg-lifts

  8. 10 Squats/Kettle Belle Swings

Each round would take the average person with rest breaks about 10 mins. This workout includes a portion of our Power Core 100 training plan.

Total Time: 30-33 minutes


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