I usually limit my workouts to one hour, but yesterday I felt like blowing it out a little. I call this 90 minute workout a “Psyathlon” because it’s not a real triathlon (it’s too short and you don’t have to get wet, except from sweat of course) but it is at least psychologically similar to a real triathlon.
Full warm up from head to toe and then:
(1) 30 minute calisthenics “swim”: 30 sec/10 sec HIIT/Tabata of Prison Push-ups, Swimmers (like a Superman but keep arms and legs moving like a swimmer), Flutter Kicks, Elbow Planks.
(2) 30 minute bike ride: Cover as much distance as you can in 30 minutes.
3) 30 minute run: Cover as much distance as you can in 30 minutes.
Enjoy, and let me know how it goes.