Indoor Triathlon

Indoor Triathlon

APRIL 29 8-10AM

Three people on a team (swim, bike and run).

Heats begin at 8:00AM. Winners based upon total distance covered in the allotted time. Awards for top three men and women. Must be 10 years or older to participate.










DSF Indoor Triathlon Rules
Individual Event

Three volunteers will be assigned to each heat of 6 triathletes. These volunteers will follow the heat through the entire race.
Swim (7 minutes)
  • A swim official will signal the start and end the 7-minute swim.
  • The total number of laps completed to the nearest ½ lap will be recorded.
  • Any stroke may be used.
  • Feet may touch the bottom of the pool to rest, but no forward motion may be made. Any participant found “water jogging” or making forward motion while their feet are on the pool bottom will be penalized ½ lap for each occurrence.
  • When the end of the swim is signaled, triathletes will have 4 minutes to transition to the bike on the second level. The transition area will be clearly marked in the pool area.
  • Flippers are not allowed.
  • Proper attire: A proper swimsuit is required. Participants may wear bike shorts/spandex shorts in the pool for the swim. No baggy shorts or shirts of any kind will be allowed

Bike (30 minutes)

  • A DSF volunteer will signal the start and end of the 30-minute bike.
  • Bikes will be located on the second floor catwalk, just outside of the track.
  • The FreeMotion studio bikes from the lower level cardio room will be used.
  • Triathletes may not press the Stage button on their bike until the 4-minute transition time has expired and the volunteer has indicated the start of the bike time. Triathletes will not be allowed to make up missed time if he/she is late.
  • Triathletes will follow the instructions posted on the bike to begin racing. A copy of these instructions can be found at the end of this document.
  • At the end of the 30-minute bike, the distance in miles will be recorded. Please ensure that your volunteer has marked down your mileage before you stop pedaling and exit the bike.
  • Proper attire: Participants may wear a swimsuit. Tennis shoes and shirts/tops are required. Biking shorts are recommended.
Run/Walk (20 minutes)
  • A DSF volunteer will signal the start and end of the 20-minute run/walk.
  • Triathletes will have 1 minute to transition to the track. Triathletes may not begin running/walking before the 1-minute transition time has expired.
  • Triathletes may run/walk in any of the lanes. Please pass other runners/walkers on the outside.
  • At the end of the 20 minutes, the total number of laps completed to the nearest ½ lap will be recorded.
  • Proper attire: Participants may wear a swimsuit. Tennis shoes and shirts/tops are required.
Additional Notes:
  • This is an individual event. An individual must complete all three portions of the race.
  • Headphones are allowed, however, the participant is responsible for hearing any time signal or
  • volunteer direction.
  • Duffle bags and other personal items will not be allowed in the transition areas. Please utilize the lockers. Those items used for the triathlon will be kept in the transition area in the pool. Please pick up your items from the pool upon completion of the race.
  • Triathletes will transition from the pool to the second level by going through the family locker room. Please watch out for other members and guests of DSF during the transition. DO NOT LEAVE PERSONAL ITEMS UNLOCKED AND/OR UNATTENDED IN THE FAMILY LOCKER ROOM.
  • Only registered racers and official race personnel are allowed in the transition areas and on the course. No exceptions.
  • Participants will not use their body, head, arms, or legs to gain an unfair advantage, or to push, pull, hold, strike, or force through one or more participants. Any violation will result in disqualification.
  • Family and friends are welcome to watch any portion of the race, however will not be allowed on the second floor once the race has begun. Spectators are welcome to watch from the DSF lobby on the main level. Triathlon participants who have family and friends fail to follow this rule will be penalized.
  • Be on time for your heat. No participants will be allowed to start the race after their heat has begun.
  • Please pace yourself, maintain hydration, and keep health and safety in their proper perspective.

Indoor Triathlon Bike Instructions

(We use the FreeMotion bikes found in the lower level cardio area)
  1. Adjust seat height.
  2. Begin pedaling and push any button to wake up the screen.
  3. “USB” with an up arrow will show on the screen.
  4. Press “Stage”.
  5. “Warm Up” will show up at the top of the screen.
  6. When you receive the voice command from your volunteer, push the “Stage” button again. This begins your ride for the bike segment of the triathlon. Your information for the 30 minute ride will show on the console.

Dakotah! Sport and Fitness has been the premier fitness destination for Prior Lake and surrounding areas since 1994.

We’re a full-service fitness club, featuring an aquatic center, cardio room, gymnasium, ice center, running/walking track, strength training area, and bowling. Personal training sessions and fitness classes are also available. Come relax in our new Dakotah! Salon, with deluxe HydroMassage beds, after your workout.


2100 TRAIL OF DREAMS, PRIOR LAKE, MN 55372 • 952-445-9400