Pool Noodle Triathlon Exercises

Wednesday, February 14 2024


Grab a pool noodle and join Jackie Lebeau for a Triathlon water workout. Channel your inner athlete with pool noodle water exercises that simulate swimming, biking, and running. Triathlon Training is a 50-minute water exercise video that showcases innovative water fitness techniques and the versatility of the noodle. 

Who knew you could recreate a triathlon in the pool with a simple noodle? A pool noodle is the most versatile piece of water fitness equipment you could own. It is also the most affordable water exercise equipment you will ever purchase. The noodle used in the video was purchased at the Dollar Store for less than $2.00. Pool noodles can be used for upper and lower body resistance as shown in many Poolfit videos. But they can also be used as buoyant support for exercise creativity, as shown in this Triathlon Training video.

Triathlon Training is a 50-minute pool workout video that includes a short warm-up and cool down and six triathlon circuits that feature a 3-2-1 format. Each circuit includes 3 minutes of swimming-inspired exercises, 2 minutes of biking-inspired exercises and 1 minute of running. This video was filmed in shallow water but can mostly be done in deep water. Please use a flotation belt if exercising in deep water. Watch Jackie talk more about Triathlon Training in the video below, and then read more about what is involved with the individual components of swim, bike and run. 



Swimming comes first in a triathlon event, followed by biking and running. Therefore, Jackie made the swim portion of the circuit first in this workout. It is performed for 3 minutes, with 90-seconds devoted to kicking drills and 90 seconds for upper body pull techniques. According to Jackie, many of her class participants are avid swimmers, but she says there are also many that are not strong swimmers. "I wanted to create a workout that was inspired by swimming but still accessible for non-swimmers,” says Jackie.  And no worries.  You don’t have to put your face in the water. The noodle will help support you in the horizontal kicking drills.

The biking portion of each circuit is performed for 2 minutes and executed on a pool noodle in various positions. “Those variations don't mimic true biking technique, but it does make the workout more interesting,” claims Jackie.

The running/sprinting portion finishes up each circuit and is performed for 1 minute. In the video, Jackie performs three of the runs in shallow water and three in deep water with the buoyant support of the pool noodle. However, you can do all the runs at the depth of your choice. “We spend the least amount of time on this sport, but with it being at the end of each circuit as the finisher, the expectation is that you will really push yourself with a hard sprint,” says Jackie.

Poolfit extends a big thank you to Jackie for sharing a creative triathlon-inspired pool workout with subscribers. Check out all of her Poolfit videos. Stay tuned for two more pool workouts with Jackie posting this winter/spring. Below, check out a fun video of her November 2023 filming adventures in Sarasota, Florida. If you are enjoying Poolfit, please consider helping us by leaving a review in the App Store or Play Store.



Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.