3 strength workouts for triathletes
Credit: Getty Images
Training

Indoor strength training: 3 quick workouts for swim, bike and run

Senior physiologist at The Centre for Health and Human Performance (CHHP), Jim Pate shares 3 quick and easy strength training workouts to do at home; one for each of triathlon's disciplines

1) The swim strength workout

Dips (Parallel bars or a wall/bar in front): 4 sets 10-15 reps

Pull Ups: 4 sets, as many as possible

Walk Outs: 4 sets, 15 reps

Handstand: 4 sets, 30 sec

Supine Flutter kick: 4 sets, 50 kicks

Abdominal Crunch: 4 sets, 20 reps

2) The bike strength workout

Step Up: 4 sets, 15 reps

Mountain Climbers: 4 sets, 50 reps

Reverse Lunge and twist: 4 sets, 10/side

Inverted Row (horizontal bar, edge of table): 4 sets, 10-15 reps

Jump Squat: 4 sets, 15 reps

Side to side heel taps: 4 sets, 25 reps/side

  

3) The run strength workout 

Alternating Jump Lunge: 4 sets, 20 reps

Push Up and Rotate: 4 sets, 16-24 reps

Hands on the wall high knees: 4 sets, 50 reps

Side Plank with lateral leg raise, 4 sets, 10 reps/side

Single Leg hamstring bridge: 4 sets, 15 reps each side

Spiderman plank: 4 sets, 10 reps/side

The Centre for Health and Human Performance (CHHP) combines the very latest in specialist medicine, human performance, sport and exercise medicine, physiotherapy and sport science. 

   


 
 

Daily deals from top retailers

We'd love you to add a comment! Please login or take half a minute to register as a free member

Back to the top