Overview

This session uses a superset structure to increase training efficiency and add a cardiovascular demand to your strength work. By pairing exercises back to back with minimal rest, you develop the kind of muscular endurance and fatigue resistance that directly translates to holding form and power in the latter stages of a race.

Mobility and plyometrics

The session opens with mobility work to restore range of motion and prepare key joints for loaded movement. This flows directly into plyometric work — developing the reactive strength, tendon stiffness, and explosive power that underpin efficient running mechanics and high-cadence cycling. The combination of mobility into plyometrics is deliberate — you move better when you are loose, and you absorb and produce force better when you are moving well.

Superset 1 — Squat, inverted pull up, plank

Squat — the foundation of lower body strength in triathlon. Develops quad, glute, and posterior chain strength that transfers directly to cycling power and run endurance. Focus on depth, control, and a neutral spine throughout.

Inverted pull up — an accessible but highly effective upper body pulling exercise that develops the lats, biceps, and scapular retractors — the muscles responsible for the pull phase of your freestyle stroke. Pairing this with the squat keeps the session moving while targeting an entirely different muscle group.

Plank — held between the two loaded exercises, the plank develops anti-extension core stability and gives the lower body a brief recovery while keeping total body tension high. A rigid, controlled plank is worth far more than a sagging one held for longer.

Superset 2 — Bridge and Copenhagen plank

Bridge — develops posterior chain strength through glute activation and hip extension, protecting the lower back and driving the power output your run and bike depend on.

Copenhagen plank — one of the most effective exercises for adductor strength, an area consistently undertrained in triathletes. Strong adductors contribute to pelvic control, groin injury prevention, and the medial stability your legs need through every pedal stroke and run stride.

Glute circuit

The session closes with a targeted glute circuit to fully fatigue the hip abductors, external rotators, and glute max — the muscles most responsible for pelvic stability, run efficiency, and injury resilience. Finishing here ensures these critical muscles are trained to fatigue, driving the adaptation that makes the biggest difference across a full season of training.

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.