Strength Training for Triathlon Plan

Author

Dr Howard Hurst

All plans by this Coach

Length

24 Weeks

Typical Week

2 Strength

Plan Specs

triathlon beginner intermediate strength

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Strength training is an often overlooked element of triathlon training, given the time demands of training for swim, bike and run. However, the inclusion of a structured strength program can be crucial to an injury free season and improved performance.

This 24 week strength training plan for triathletes is structured around 4 phases of 6 weeks. Each phase of training is made up of 2 'base' weeks which will introduce you to the next phase, 2 'build' weeks which will progressively increase the intensity and volume, 1 'push' week which will be the hardest week in this phase and 1 'recovery' week.

The different phases will work on general conditioning to start with and progress to develop strength and power. The final 6 weeks are maintenance weeks that can be extend throughout the race season to ensure you maintain the developments in strength and power. Session duration is an estimate as recover periods will differ depending upon the phase you are in.

As this program is based around varying percentages of you 1RM (Repetition Maximum), it is recommend you determine your 1RM prior to starting this plan. If you are unsure how to do this, your local gym should be able to help with this.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:30

Dr Howard Hurst

Proform Sport Science

Proform Sport Science is run by Dr Howard Hurst, as multisport coach with a PhD in Sport Science, a registered Sports Nutritionist and ISAK anthropometrist. I offer training plans and 1-2-1 coaching back up by scientific research and have over 15 yrs coaching and research experience.

Back to Plan Details

Sample Day 1

1:15:00
Foundation Phase - Base week 1

WU: 10 min easy bike or treadmill.

Main Set: 2 x 15 reps @ 55% 1RM (Rep Maximum). 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 4

1:15:00
Foundation Phase - Base week 1

WU: 10 min easy bike or treadmill.

Main Set: 2 x 15 reps @ 55% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 8

1:15:00
Foundation Phase - Base week 2

WU: 10 min easy bike or treadmill.

Main Set: 2 x 15 reps @ 55% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 11

1:15:00
Foundation Phase - Base week 2

WU: 10 min easy bike or treadmill.

Main Set: 3 x 15 reps @ 55% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 15

1:15:00
Foundation Phase - Build week 1

WU: 10 min easy bike or treadmill.

Main Set: 3 x 15 reps @ 65% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 18

1:15:00
Foundation Phase - Build week 1

WU: 10 min easy bike or treadmill.

Main Set: 3 x 15 reps @ 65% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 22

1:15:00
Foundation Phase - Build week 2

WU: 10 min easy bike or treadmill.

Main Set: 3 x 15 reps @ 65% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Strength Training for Triathlon Plan

$26.00 - Buy Now
_