Try this one-hour crosstraining from One-Hour Workouts!
Because many of the athletes I’ve worked with over the years need to work through injuries, I’ve come to appreciate how useful the other forms of training are to keep or build fitness when someone can’t run or ride. Crosstraining is also useful when it isn’t possible to ride your bike outside.
3-5 min. Easy walk, gradually increase incline to 8% RPE1
ERGOMETER (ROWING MACHINE)
5 min. Easy rowing RPE1
6 x 90 sec. Steady RPE 3 (Recover 30 sec. between reps)
12 min. Alternate 1 min. hard RPE 4 (Stand tall with good posture.)
1 min. moderate RPE2
This workout is from One-Hour Workouts, a collection of 50 swim, bike, and run workouts from top triathlon coaches that anyone can fit into a lunch hour–including warm-up and cool-down. Each of the 50 workouts in One-Hour Workouts are tightly focused on one goal so that athletes can get a quality training session in just one hour. Athletes can choose from base, tempo, or speed workouts in each sport to match their training plan’s goal for the day.