Swim, Bike, Run

Exercise Metrics, Activity Type Details, and Training Advice

CategoryCardio
Session45 - 180 min

Swim, bike, run sessions combine the core triathlon disciplines into one multisport endurance effort. The activity type is useful for tracking brick sessions, race simulations, or full multisport workouts. Because each discipline stresses the body differently, the total load can be higher than any single segment suggests.

Exercise Metrics

Fitness Profile [1]

Strength
4
Low-Intensity Cardio (aerobic)
10
High-Intensity Cardio (peak)
5
Mobility & Flexibility
2
Balance
3
Estimated impact of the activity on the 5 key fitness dimensions for longevity.
Based on Bryan Johnson's Blueprint Protocol.

Heart Rate Zones [2]

0
Rest
0 - 49 %
1
Very easy
50 - 59 %
2
Easy aerobic
60 - 69 %
3
Moderate aerobic
70 - 79 %
4
Hard
80 - 89 %
5
Very hard
90 - 100 %
Typical distribution as % of HR max.
Actual values depend on workout intensity, fitness level, duration, and individual physiology.

Activity Type Details

Apple Health label
Swim, Bike, Run
HealthKit reference [3]
.swimBikeRun
MET [4]
6 - 13
Typical session duration
45 - 180 min
Recommended fitness level
Intermediate
Injury risk
Medium

Training advice

Benefits

Swim, bike, run sessions build broad endurance by combining three complementary movement patterns. They are valuable for brick workouts, race simulation, and understanding how fatigue transfers between disciplines.

What to watch out for

Transitions can hide mounting fatigue. Plan hydration, fueling, traffic or water safety, and recovery in advance, and keep the session controlled unless it is intentionally a race-specific effort.

Streakout app preview – Summary, Insights & Timeline
Visualize the Swim, Bike, Run workout stats on your iPhone
Apple App Store Download Badge
Rating
5.0
100%FREE

Explore other Activity Types in the Cardio category:

[1]
Learn more about fitness longevity dimensions in the "5 Pillars of Exercise for Longevity" resource.
[2]
Learn more about Heart Rate Zones in the "Heart Rate Zones Explained" resource.
[3]
The HealthKit HKWorkoutActivityType value this Activity Type is associated with.
[4]
MET (Metabolic Equivalent of Task) expresses how much energy an activity requires compared with rest. It is commonly used together with body weight and exercise duration to estimate calorie burn.
Disclaimer
The content on this page is for general informational purposes only and not intended as medical advice. Provided metrics are for the most part estimates and might not be based on clinical evidence. The goal is to provide directional guidance and improve the models over time.