Overview

This session builds on your foundational strength work with a structured circuit targeting the legs, core, glutes, and calves — the key pillars of triathlon performance. It opens with a dynamic warm-up and closes with dedicated stretching, making it a complete standalone session that prepares your body for the demands of training and leaves it in better shape than when you arrived.

Dynamic warm-up and plyometrics

The session begins with a dynamic warm-up to elevate heart rate, mobilise key joints, and prepare the neuromuscular system for loaded movement. It finishes with plyometric work — short, explosive efforts that develop the reactive strength and power your legs need for efficient running and high-cadence cycling. Plyometrics also improve your tendons' ability to store and release energy, which directly improves running economy.

Leg circuit

Side to side box step — develops lateral hip stability and single leg control, addressing the movement demands of running where every stride is a single leg balance challenge.

Banded overhead squat — the overhead position adds a significant postural and shoulder stability demand to the squat, exposing and addressing the mobility restrictions most commonly found in triathletes.

Banded overhead press — develops shoulder strength, scapular control, and the overhead mobility that directly supports swim stroke mechanics and run posture.

Step up with knee raise — combines hip extension strength with single leg balance and hip flexor activation, replicating the movement demands of running and developing the coordination required for efficient stride mechanics.

Core circuit

Swiss ball plank on hands — the unstable surface increases the demand on deep core stabilisers, developing the control and endurance your core needs to hold position across long sessions and races.

Side plank — targets the lateral core and hip abductors, developing resistance to lateral trunk collapse that protects the lower back and maintains pelvic stability throughout the run.

Swiss ball plank on feet — shifts the instability challenge to the lower body, increasing demand on the posterior chain and developing the full body tension required to maintain a strong position in the water.

Glute circuit

Crab walks — activates and fatigues the hip abductors and external rotators, targeting the muscles responsible for pelvic control in running and knee alignment on the bike.

Calf circuit

A mixed double and single leg calf circuit develops the strength and endurance of the calf complex — one of the most heavily loaded structures in both running and cycling and a primary site of injury when undertrained.

Stretching

The session closes with dedicated stretching targeting the key muscle groups worked. This is not optional — it supports recovery, reduces next-day stiffness, and keeps you training consistently across the weeks ahead.

Medical disclaimer

This session is for informational purposes only and does not constitute medical advice. Consult a qualified medical professional before beginning any new strength training programme, particularly if you have pre-existing injuries or health conditions. The Tri Project accepts no liability for injury or adverse outcomes. You train at your own risk.