Build the strength, stability and durability needed to support consistent swim, bike and run training. This progressive 8-week gym-based plan is designed for beginner-to-intermediate triathletes in the off-season or early base phase. It includes four structured 40-minute sessions each week, organised around two primary strength days and two lower-fatigue durability and stability sessions.
WHAT YOU WILL DEVELOP
- Lower-body strength for cycling power and resilient running
- Single-leg control, hip stability and trunk stiffness
- Push, pull, squat and hinge strength with triathlon-relevant supporting work
- Calf, glute and core durability
- Better movement quality without unnecessary muscle gain or excessive fatigue
HOW THE PLAN PROGRESSES
Weeks 1–3 establish technique and training tolerance. Week 4 reduces volume to consolidate adaptation. Weeks 5–7 develop maximal strength using lower repetitions and controlled effort. Week 8 reduces volume again so you finish fresh and ready for the next phase of training.
WHO THIS PLAN IS FOR
Athletes who can perform basic gym movements safely and want a clear, repeatable strength structure alongside aerobic training. Each workout includes a warm-up, prescribed exercises, sets and repetitions, coaching guidance and a cooldown.
EQUIPMENT
A normal gym setup is recommended: dumbbells, barbell, bench, cable or resistance band, lat-pulldown station and a stable step or box. Exercise substitutions can be made when equipment is unavailable.
SCHEDULING
Complete the sessions on Monday, Tuesday, Thursday and Friday where possible. Keep the heavier strength days away from key bike or run intensity. Reduce the load or skip a support session if endurance-training fatigue is unusually high. Use controlled technique throughout and stop any exercise that causes pain.
This plan provides general training guidance and is not a substitute for individual medical or rehabilitation advice.
WHAT YOU RECEIVE
- 32 structured strength workouts
- Four progressive 40-minute sessions per week
- Exercise demonstrations inside the TrainingPeaks strength builder
- Clear sets, repetitions and coaching instructions
- Two deload/consolidation phases to manage fatigue
- A reusable eight-week framework for future base phases
ABOUT TRIATHLON BASE
Created by Mark Racher at Triathlon Base for age-group triathletes who want clear, practical training that fits around real life. The approach prioritises consistency, sound movement, progressive overload and sensible fatigue management so strength work supports swim, bike and run training rather than competing with it.
This is a self-guided training plan. Athletes should choose loads appropriate to their experience, use controlled technique and seek qualified medical or rehabilitation guidance when needed.
Personalised triathlon, endurance and strength coaching for athletes who want to train with clarity, confidence and purpose. Led by former Team GB swimmer and British record holder Mark Racher, Triathlon Base combines 26+ years in fitness with proven coaching experience—from first finish lines to IRONMAN, World Age Group titles and professional pathways. Train locally or remotely with a plan built around your goals and life.