Build a stronger, more durable triathlete.
Most triathletes do enough swim, bike and run training to get fit. What they often lack is a properly structured strength plan that improves force production, tissue capacity, movement control and robustness without adding pointless fatigue.

This 12-week intermediate strength and conditioning plan gives you 3 structured gym sessions per week, each taking around 45 minutes, designed to complement your swim, bike and run training. The programme progresses through 3 x 4-week blocks, moving from general capacity work, into more specific preparatory strength, and then into strength development. The result is a plan that does more than just “tick the strength box”. It helps you build the physical qualities that matter for triathlon performance and consistency.

Across the programme you will work on the areas endurance athletes commonly neglect: lower-limb force production, posterior chain strength, hamstring and calf capacity, single-leg control, trunk stiffness, anti-rotation strength, shoulder health, and movement quality under fatigue. Every session includes a structured warm-up, clear exercise prescriptions, video demonstrations, and regression options where needed.
This plan was designed through the combined expertise of Tim Pigott and Morgan Ogle at HP3. Tim is HP3’s founder and head coach, a sports physiotherapist, university academic and endurance coach with over 30 years’ experience working from novice to international and Olympic-level athletes, with particular expertise in injury management and return to performance. Morgan is HP3’s strength and conditioning coach, holds an MSc in Strength and Conditioning from Loughborough University, and works as Lead Strength and Conditioning Coach at Burnley College in a multi-sport high-performance environment.
This plan is best suited to triathletes who already train consistently and want a proper S&C system rather than random gym work. It is ideal for intermediate athletes who want to get stronger, stay healthier, and tolerate higher-quality swim, bike and run training across the season.
You will need access to a gym with basic free weights and standard strength equipment. If you can only manage 2 strength sessions per week, you can simply drop the third session and extend the plan across a longer time frame.