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

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


Karen Parnell IRONMAN & NASM Coach

All plans by this Coach


8 Weeks

Plan Description

Welcome to your Full Distance Triathlon Strength and Conditioning Training Plan

This plan is ideal if you are training for your first Half Distance or Full Distance Triathlon event or returning to the sport after some time away

This 8-week strength & conditioning program is designed for a triathlete who wants to maximise their chances of injury prevention and build powerful muscles across all three disciplines.

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

FREE 30 day access to training peaks premium subscription (allows athlete move sessions in plan)

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x7
02:56:00 01:00:00
Other x2
00:24:00 00:17:00
Workouts Per Week Weekly Average Longest Workout
02:56:00 01:00:00
00:24:00 00:17:00

Training Load By Week

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach


I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances & levels of athlete. Plans include email access to your 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.
  • 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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