Strength Training for Triathlon Plan
Dr Howard HurstAll plans by this Coach
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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:30 hrs||1:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:30 hrs||1:15 hrs|
Training Load By Week
- 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.
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