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Strength Training for Triathlon - 19 weeks - Intermediate and Advanced

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Strength Training for Triathlon - 19 weeks - Intermediate and Advanced


Mikael Eriksson, Founder & Head Coach @ Scientific Triathlon, host of That Triathlon Show podcast

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19 Weeks

Plan Description

This 19-week strength training program (2 workouts per week à 45 minutes, which can be extended to 60 minutes if you have time) is based on the science and practical experience of what sort of strength training makes triathletes, runners, and cyclists faster.

You could easily use and re-use this program for years and years to come, and keep seeing benefits. Your starting point will just be better and better each time.

If you're not sure if you can commit to 2 gym sessions per week, feel free to do one session per week, making this program 38 weeks long rather than 19. Your improvements will be more moderate and come more slowly, but they will be there, so it's still more than a worthwhile investments.

Now, how should triathletes train in the gym for it to translate to faster times in the water, on the bike, and on the run?

The answer - low-rep, high-weight lifting. Add in some explosive lifting with lower weights and plyometrics, mixed with the foundational elements of mobility, functional core strength and stability, and balance, and you have a recipe for significantly better performance in all three disciplines of triathlon.

For more information about the background and the principles underlying this program, see my in-depth article on Scientific Triatlon:

In addition, listen to my podcast episode on the topic on That Triathlon Show:

Each workout is structured as follows:

-10 min warm-up and mobilisation (with 4 alternating mobilisation routines).

-30 minutes of lifting, with two main lifts per day (two of back squat, romanian deadlift and barbell rows) and one supporting lift (one of lat pulldown, glute ham raise and leg press).

-5-20 minutes of functional core strength, stability/rotational strength/balance, or plyometrics. These 3 elements alternate, and each of these elements as several routines so you won't do the same thing over and over again and stagnate.

The main strength training progression is very carefully designed to make sure you will continuously get stronger. If you are not getting stronger in the gym, you likely won't see any benefits on the race-course, which is why the progression of the main lifts (using the Rep Ranges structure) is at the very heart of this program.

If you have questions before buying this program email me on

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
01:30:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:30:00 00:45:00

Training Load By Week

Mikael Eriksson - Founder of Scientific Triathlon, Podcaster at That Triathlon Show

Scientific Triathlon

With all the athletes I coach, I have three goals:

-Improve the athlete's performance
-Increase the motivation and enjoyment the athlete gets from the sport
-Provide 100% personalized feedback, mentoring and support. Essentially, teach my athletes to be able to self-coach, should they so desire.

I have coached complete beginners to finish their first sprint and Olympic triathlons, and helped intermediate/advanced athletes qualify for World Championships and reach age group wins and podiums.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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