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20110327163900-run-row-and-cycle-5km-in-under-an-hour

Run, Row and Cycle 5km in under an hour.

In one hit the aim is to run 5km, row 5km and cycle 5km in under one hour – ideally in a gym but this challenge can be done anywhere! It is a difficult challenge and you may need to improve your fitness and technique before undertaking this one.

Run, Row and Cycle 5km in under an hour. Challenge rules

  1. Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

Related Exercises

Training for the following exercises will be automatically logged against this Challenge:

Cycling, Rowing and Running

View rules and related exercises

Recent advice

“Wow,ran 5km in 22:12,rowed5km in 21:34 and cycled 5km in 7:36,total elapsed time with changing shoes was 52 mins and 36 seconds. I was on my knees after that lot but what a great challenge.”

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Kevin G Run, Row and Cycle 5km in under an hour. Challenge

The creators not been around for 2 years, so I would follow Alans advice and do in your preferred order. Personally I am going to row, cycle and run when I do this. Good luck

Alan S Run, Row and Cycle 5km in under an hour. Challenge

I think any order is fine as the challenge doesn't explicitly state the order. Certainly when i did it i did row, cycle then run. Good luck Simon. It's a hard workout but lots of fun. 

Loretta A Run, Row and Cycle 5km in under an hour. Challenge

Contributorgold Loretta A total time: 54:12
5.0 km of Rowing in 0:23:20
5.0 km of Running in 0:23:25
5.0 km of Cycling in 0:07:27

20170817222250-astrang

Well done Loretta, fantastic effort. It's a hard challenge but I really enjoyed doing it.

Loretta A encouraged this.

20161115170025-loretta

@astrang : but I'm suffereing for it now :( I have 2 big blisters from the rowing that burst while I doing it and now I seem to have a blister underneath it from today's weight session. Having said that, I did enjoy the challenge. You row a lot Alan, how do I prevent blisters?

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Alan S Run, Row and Cycle 5km in under an hour. Challenge

Contributorgold Alan S That's me made my first attempt at this challenge, and I'm delighted to say I completed it in under the hour!

Started off with the row and was aiming for around 21mins, about a minute slower than I could manage for an all-out 5km row. Felt fairly comfortable throughout with the only concern being someone else on the only bike in the gym. Thankfully they left before I needed it, and I finished in 20:52.8.

The cycle was straightforward. In the last two days I'd done 10km and 14km so 5km felt like nothing. Brought it home in 8:26.

As I left the bike for the treadmill, I was at approximately 30 mins into the triathlon. Aim was to run at 11km/hr and I knew that would bring me nicely under the hour. Towards the end I upped the pace to try and set a PB, and succeeded in that. Time for the run was 26:42.

Total time for the challenge was 56:58 which I'm delighted about. Also nice to squeeze under 57mins. Looks like my total activity time was 56mins, so total time in transition was 58secs.

Tomorrow I'm off to the Commonwealth Games to see the Brownlee brothers do a proper triathlon. Should be fun and a lot less effort on my part!

Andy T and Kevin G encouraged this.

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Alan S Run, Row and Cycle 5km in under an hour. Challenge

Contributorgold Alan S Well, tomorrow is the day I attempt this challenge. All preparations are complete. I should be able to do it in under an hour, even allowing for two minutes in transition. It will be tight though. Can't wait to do it, though - had my eye on this challenge for weeks now!

encouraged this.

20170817222250-astrang

Oh, and my black TS performance tee will be making its debut too! Hopefully if I feel smart I will perform smart too.

Roomi S and Kevin G encouraged this.

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Emma P Run, Row and Cycle 5km in under an hour. Challenge

Contributorgold Emma P 1st attempt today was so pleased how close i got finished on 1hr 6mins exactly
Rowing 23:19mins
Spinning 13:14mins
Running 29:19mins
and 8sec for the changing of machines lucky they are so close to each other and i was the only one of 2 at gym

20170817222250-astrang

Very impressive first attempt Emma. That's the order I'm going to do mine. Do you think you'll change the order on your next attempt?

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Bridget C Run, Row and Cycle 5km in under an hour. Challenge
Not even close to under an hour but a good gauge for me where I need to work. Looks like the rower and I will be spending some time together in the future :)
  • 5.0 km of Running in 0:28:18
  • 5.0 km of Rowing in 0:29:00
  • 0:12:20 of Spinning

encouraged this.

20140719164937-alburnett

Biggest price of advice for rowing (I'm a rower) - don't rush the recovery. Arms body legs, legs body arms. Hope that helps.

Bridget C encouraged this.

20131115221245-runningmum

Thanks Alex, I need all the help I can get on the rower :D

20140719164937-alburnett

No worries, if you want any advice just give me a shout. Have a guide and everything (I coach as well haha)

Bridget C encouraged this.

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Bridget C Run, Row and Cycle 5km in under an hour. Challenge

Contributorgold Bridget C This scares the hell out of me and to make matters worse I just challenged my very competitive husband to do it against me at the gym on Monday!!

20131115221245-runningmum

I think I may leave the rower til 2nd or 3rd next time, any tips from an experienced rower Alan? Today I managed 2km row in 9:45 which is much better and also took 2mins off my 5km spin so it's looking possible with some more practice :) Let me know how your 1st attempt goes!

Vaunette C encouraged this.

20170817222250-astrang

One piece of general advice I'd give is to start with your most comfortable/best discipline and end with your weakest. And don't start all-out. That way you should be as fresh as possible by the end to tackle your weakest and that's where the big gains in time will be made, especially if you empty the tank. For me, I'll start with the row. I could do it in 20mins flat, but it would take so much out of me, there's no point. But if I go even just 30s slower, it will feel 'easy', and should allow me to go more than 30s faster on the other two. Looks like you are making good progress with your rowing and spinning. Your second attempt should be much closer. One thing to consider is that although rowing is mostly about the power from your legs, don't forget to use your arms for a strong pull. Even more important in this challenge given your arms will not be used in the run and bike.

Vaunette C and Bridget C encouraged this.

20131115221245-runningmum

Thanks Alan, appreciate the tips! I think you may be right with the order, had originally thought get the worst out of the way 1st but then my poor legs were wasted so will def play around with the order next time. 20mins is such an impressive time Alan! Will update again in a few weeks I think, hamstrings are rebelling against all this row/spin action :D

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Kevin G Run, Row and Cycle 5km in under an hour. Challenge

Contributorgold Kevin G Row 5km 22:30
Cycle 5km 9:40
Running 5km 27:31
Total 59:41 pleased

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Challenge creator

Emma M

created the challenge

18th January 2011

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