Use this 12-week program to develop strength and power across all 3 sports. This plan contains 3 strength workouts per week; one upper body focused, one lower body focused, and one full body split. Each strength workout is about 1 hour and requires gym equipment. There are 3 training blocks, a foundation phase, a max strength phase, and a power phase. Each lasting 4-weeks. Build your strength in the gym and watch your fitness on the road take off!
Sophie Hotchkiss is an endurance coach and the founder of Endura Performance, working closely with endurance athletes to build sustainable fitness and real performance gains through structured, science-informed training. A lifelong triathlete and Ironman athlete, she brings firsthand experience to season planning and race preparation. As a registered massage therapist and personal trainer, Sophie also supports athletes with a practical focus on recovery and long-term durability.