Build strength you can use—and keep the energy for your swim, bike and run.
This 18-week Kona Endurance plan develops force production, fast lifting intent and controlled single-leg movement alongside your endurance training. Know what to lift, how much to do, when to adjust and why each session belongs in your week.
WHAT YOU GET
72 upper/lower-body sessions plus 36 optional core/mobility sessions, built with TrainingPeaks exercise-library movements. Warm-ups, sets, reps, rest, technique cues, substitutions and readiness guidance are included. Main sessions: 30-35 minutes; optional sessions: 15 minutes. Budget 120-130 minutes weekly for main work plus 30 minutes for both optional sessions. Rest longer when needed.
THE PROGRESSION
Nine two-week blocks rotate through accelerated strength, speed-strength and strength-speed over three six-week cycles. Familiar movements return with a new emphasis so you can practise consistently and compare progress. Short sets protect quality; weeks 6, 12 and 18 reduce volume. Progress follows readiness, not a mandatory weekly weight increase.
WHO IT IS FOR
Adult triathletes with at least three months of consistent lifting and confident squat, hinge, push and pull technique. This is a self-guided strength supplement; individual coaching, messaging support and swim/bike/run workouts are not included. Beginners and athletes returning after a long break should first establish technique and tolerance with qualified coaching.
EQUIPMENT
Gym access recommended: dumbbells, stable bench/floor space, secure band anchor, pull-up bar or pulldown machine. A trap bar, front-squat rack, safety bar and light medicine ball expand the options. Each exercise has a substitute. A velocity sensor is optional; no one-rep-max test is needed.
FIT IT AROUND TRIATHLON
Mon/Thu upper body; Tue/Sat lower body; Wed/Fri optional core/mobility. Sunday has no strength. Move these days to fit your training. Leave at least 48 hours between upper sessions and between lower sessions. Do priority endurance first or separate lifting by several hours. Avoid demanding lower work 24-48 hours before key runs/bricks; move or omit Saturday if Sunday is your key long run. Never cram missed sessions together.
LOAD AND QUALITY
RIR means technically sound reps remaining: accelerated strength uses 3-4 RIR in cycle 1 and 2-3 later; speed-strength uses light loads and at least 4 RIR; strength-speed uses moderate loads and at least 3 RIR. Lower under control, lift with fast intent. Stop at the rep cap or first technique/speed decline; no failure. Unilateral reps/holds are per side. Warm-up sets are additional. Increase load only 2-5% after crisp work and normal next-day endurance; do not increase load and set volume together.
OPTIONAL VELOCITY PATHWAY
Exercise notes give course reference bands, not universal targets. Use an individual profile for the exact lift, range and sensor metric. Stop accelerated-strength sets at about 15% velocity loss and faster sets at about 10% from the fastest valid rep, or sooner if quality falls. Without a sensor use RIR and visible slowing.
FATIGUE AND RACING
When unusually tired/sore or endurance load is high, remove 30-50% of sets and omit optional work/jumps. Stop painful movements. For an important race, use one familiar brief session early in the week at roughly half the sets; avoid fatiguing lower work for the final 48-72 hours, longer if needed. Race freshness overrides the schedule. Week 18 consolidates; it is not an automatically timed race taper. Log loads, reps, RIR and next-day endurance quality.
Build strength and power capacity with manageable fatigue. Individual results vary; race times and injury prevention are not guaranteed. An original Kona Endurance program, not an endorsed USA Triathlon product.
We provide the highest quality coaching and testing services for endurance athletes of all levels. Our scientific and longevity centered approach combined with two decades of professional experience will make you perform and feel better. We guarantee that!