Browse More Plans

Triathlon Strength & Conditioning Reusable Plan | At Home or Gym | Email Access to Coach & PT

Author

Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach

Length

8 Weeks

Plan Description

Welcome to your Triathlon Strength and Conditioning Training Plan

This 8 week strength program is designed for you as a triathlete is looking to maximize your chances of injury prevention and build powerful muscles across all three disciplines.

There's a lot of variety so you won't get board!

It outlines which Triathlon specific muscle groups you are targeting and why.

Perfect for adding into an existing plan to minimise risk of injury

Each session includes details of each exercises in a detailed session plan with links to videos showing how to perform each exercise.

The program also outlines recommended progressions in terms of increasing weights and/or intensity and with 1.5 to 3 hours a week in total to complete all exercises - can easily be integrated with a full training plan.

Alternatively, perfect for the off season to ensure you are strong and ready to hit the ground running come next race season

Typical week:

- 3 sessions a week rising to 4.

There are body weight, exercise band and gym based sessions so you can workout at home or the gym.


What do you get in this plan?

- How to use the plan documentation including video links on how to correctly execute the prescribed exercises
- Prompts on which day to do each session & why you are doing the certain exercises
- A progression of sessions over the 8 weeks to ensure you are increasing strength & flexibility
- Links to exercise videos
- A variety of types of exercises to work not only on strength but flexibility, mobility and stability. It will also increase your Cardiovascular system via High Intensity Interval Training (HIIT).
- Kettlebell, TRX and Plyometric exercises

The plan includes exercises that will improve your strength and flexibility with sessions that will pin point the muscles required for the swim, bike, transition and run. The plan builds progressively over the 8 weeks and will include 3 sessions per week rising to 4 near the end so you will have time to add in swimming, cycling and running sessions if you want to.

Each day has an option for using gym equipment or body-weight/simple equipment exercises so no need to join a gym.

The plan also includes High Intensity Interval Training (HIIT) workouts so you can build strength, balance, coordination and increase your cardiovascular capacity at the same time.

Sessions will also include options to use Kettlebells and a Suspension Trainer (TRX). To improve your power and speed I have also included a plyometric session.

You should consult your doctor before embarking on any physical fitness training.


Good luck with your training and Race!

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Read what other Athletes a saying about my plans


My Website Link



How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x7
03:06:00 01:00:00
Other x2
00:24:00 00:17:00
Workouts Per Week Weekly Average Longest Workout
Strength
03:06:00 01:00:00
Other
00:24:00 00:17:00

Training Load By Week


Karen Parnell Level 3 BTF & IRONMAN Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España.

I will help you meet your goals.

Training plans for all distances for novice, experienced & masters athletes. All training plans include training guide, email access to coach & resources including demonstration videos & nutrition advice.
Female Coach.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

Still have questions about this plan?
$11.95 - Buy Now