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My favourite workout: Karsten Madsen

The ITU-turned-off road triathlete shares insight into his training.


Name: Karsten Madsen

Coach: Craig Taylor

Current training location: Florida/Barbados



I compete in: Off-road triathlon and ITU draft-legal

I typically train: 25 to 30 hours per week

My strength in the sport is: Being able to do high volume training week after week without injury or illness.

My weakness in the sport is: Ocean swims and performing in high heat and humidity. I’m working hard to turn those into strengths.

My favourite workout is: A bike set I’ve been enjoying in 2017 so far.

  • Warm up 30 mins with some pick ups
  • 20 minute all-out power test
  • 10 minute recovery
  • 5 x 4 minutes, 2 minutes easy holding same or higher power than the 20 minutes
  • 30 – 50 minute ride back home


My least favourite workout is: Double swim days — but short rest swim sets always hurt like a bugger. I always dread it but am happy once its done. Usually I will swim in the morning —  3000 – 4000 metre-base with some pick ups then back for second swim in the afternoon where the set is usually:

  • 3 x broken 800m as:
  • 4 x 200 on 2:40, 8 x 100m on 1:20, 16 x 50 on 40

My pro tip: Follow progression, don’t try to make it happen over night, spend the time to do it right, build up fitness and stay consistent. You’re better to train at 80% but do it day in, day out than give it 110% and end up being so gassed you need to take days off and get sick or injured. Do good, hard, intended work.